The Robust Runner | Lifelong Endurance
Lifelong Endurance
Track & Field, Marathon, Cross CountryThe Robust Runner Program is all about changing the way runners look at weight training.
Most runners don't do any strength work until they've had an MRI or X-Ray and have 6 weeks of work with a PT, even then they're hesitant to keep it going. Let's break the injury cycle and create an athlete that is durable, mobile, and capable.
The robust runner program is an interactive team program that focuses on the needs of runners and runners only. This program focuses on the major and minor movers to help prevent issue with IT Band Pain, Runners Knee, Shin Splints, Weak Ankles, and Tight Hips.
Each week will have 2 strength sessions and 1 optional mobility session. The mobility work is designed to be a structured session to help keep you accountable to your recovery and self-care goals.
There is no wrong time to join this program - you can jump into the program at any time.
If you are truly green and brand new - we will have an 8 week beginners program available by November 1st in the Program Marketplace.
If you'd like to learn more about our endurance coaching services go to https://lifelongendurance.com
Circuit
A
1 Round - IF something feels tight grab a foam roller and work it out before working into the next set. Butt Kicks High Knees Karaoke (Grape Vine) Low Shuffle A-Skip | B-Skip Heel Taps Pogos Side Lunge Walking Lunge
B1
Jump Rope
4 x 0:30
B2
Band Walks
3 x 10
C1
Walking Lunges
3 x 10
C2
Plank
3 x 0:45
C3
1-Arm DB Row
3 x 10
Conditioning
D
Intro Circuit
6:00 Circuit Lateral Bound/ Skater (5ea leg) Mountain Climbers ( 8ea leg) Air Squat or Goblet Squat (8 reps) Foot Work (up,up, down down) on 2 plate or small step
Circuit
A
3 Rounds Tripod Groin Opener - 30 seconds Bretzel - 5 ea leg Glute Bridge - 10 total Jumping Jacks - 30 Seconds Pogo - 15 seconds Heel Taps - 15 seconds
B1
Monster Walks
3 x 10
B2
Burpee Broad Jump
3 x 5
B3
DB Lateral Lunge
3 x 8
B4
Half-Kneeling Med Ball Chop
3 x 10
B5
Push-Up
3 x 10
C1
High Pull
4 x 8
C2
Physioball Leg Curl
4 x 8
C3
Walking Plank
4 x 8
A1
Lying Hip Rotations
2 x 12
A2
Supine Leg Rotations
2 x 12
A3
Butterfly Stretch
2 x 1:00
B1
Frog Stretch
2 x 1:00
B2
Couch Stretch (Hip Flexors)
2 x 2:00
B3
Squat Internal Rotations
2 x 1:00
C
Pigeon Stretch
2 x 1:00
D
Lower Leg Mobility
1 x 5:00
E
Bretzel
2 x 1:00
Andrew Simmons
Mission: I work with athletes and people to remove frustration by educating them on the application of the fundamentals principles of running. So that they can take ownership of the outcome and become the best version of themselves.
Building a solid foundation is paramount to any runners success. At Lifelong Endurance we believe that our runners build that foundational strength and functional mechanics in the weight room first. Join a community that leans in for one another and build
Get The Robust Runner | Lifelong Endurance
