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Distance Running Cross Training

Tass1189553

Cross Country
Coach
Brian Tass

Endurance Empowerment: 6-Week Distance Running Strength Program

This comprehensive program focuses on enhancing your muscular strength, stability, mobility and endurance to unlock your full potential on the road or trail.

Put in the work and set your next personal record!

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Progressive Strength Gains
Gradually increasing resistance with challenging exercise to ensure a steady and sustainable increase in strength over the 6-week duration for the entire body.
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Expert Guidance
Benefit from the expertise of an experience strength and conditioning specialist who has crafted the program with an understanding of distance running requirements.
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Flexability
Access the program from anywhere, allowing you to integrate strength training seamlessly into your existing running routine, whether you prefer the treadmill, track, or trails.
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Community Support
Community Support: Connect with fellow participants through our dedicated online community.
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Track Your Progress
Utilize provided tools to monitor your strength gains, fostering a sense of accomplishment and motivation.
Features
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Access to coach Brian
Coach Brian will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Strength training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coach Brian will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coach Brian will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Bands
Recommended
Chin Up Bar
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

My Dynamic Warmup

B1

DB Squat Jumps

4 x 5

B2

Stationary Split Squat Jumps

4 x 5

B3

Clock Lunges

4 x 3

C1

Reverse Lunge/Front Lunge Combo

3 x 10

C2

Stability Ball Hamstring Curl

3 x 10

D1

Push Ups

3 x 10

D2

Band Pull-Apart

3 x 30

D3

Single Leg Glute Bridge

3 x 20

D4

Heel Toe Walk

3 x 1 @ 20

Monday
Week 1 Day 2

A

My Dynamic Warmup

B1

Squat Jump w/1 Leg Landing

4 x 5

B2

Split Squat

4 x 10

B3

Single Leg RDL

4 x 10

B4

Standing Hip Flexor Hold

4 x 30

C1

Standing Curl + Press

3 x 8

C2

Chin-Up

3 x 3

C3

DB Renegade Row

3 x 10

C4

Wall Toe Lifts

3 x 20

Coach
coach-avatar Brian Tass

Over 15 years of coaching experience including strength and conditioning at one of the largest high schools in Michigan.

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CLIMB to your peak!

Put in the work, trust the process and smile for your PR pic!

Get Distance Running Cross Training
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FAQs
Can strength training make me a faster runner?
Yes, incorporating strength training into your routine can contribute to improved running speed. Strength training helps enhance the efficiency of the muscles involved in running. To maximize the benefits, aim for 2-3 total body strength training sessions per week.
Distance Running Cross Training