Athletic Runner Team

Athletic Runner

Marathon
Coach
Dr Scott Carlin

The Athletic Runner Training Team is dedicated to helping you run stronger, faster, and healthier.

Strength training 3x/week.

30-45 minutes each session.

The workouts compliment a running program and are a blend of:

  • heavy lifting
  • light lifting
  • plyometrics
  • mobility drills
  • agility drills
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Run-specific workouts
The goal: stronger muscles, tendons and bones. Increased VO2 max. More endurance. Less pain.
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Convenience
Take the guesswork out of your strength training. Workouts are delivered straight to your phone every week. All you have to do is execute.
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Life Long Running
One of the biggest reason runners should lift weights is for healthy aging. As we age, we are fighting the loss of muscle mass. Become a better runner without looking like a runner.
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Efficiency
You don’t need to spend 90 minutes in the gym multiple times each week. These workouts are designed to be 30-45 minutes, 3x/week. As little as possible, as much as necessary.
Features
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Programming 3 days per week
Run-specific workouts that are appropriate for runners 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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Delivered through TrainHeroic
Gym or workout equipment is preferred. Common equipment used: dumbbells, barbell, bench, step.
Equipment
Recommended
Barbell // Dumbbell // Bands // Bench // Step
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-02-06

A1

Sidelying External Rotation

3 x 15

A2

Prone T Iso

3 x 30

B1

Push Jerk

3 x 6

B2

Low Plank

3 x 60

C1

Bench Press

6 x 3 @ 75 %

C2

Single Leg Pogo

5 x 10

D1

Barbell Calf Raise

3 x 10

D2

Barbell Reverse Grip Row

3 x 10

Thursday
2024-02-09

A1

Ankling

3 x 10

A2

Skip Switches to Hold

3 x 6

A3

Prone T Iso

3 x 30

B1

Back Squat

6 x 3 @ 72 %

B2

Chin up

6 x 3

C1

Single Leg Extension

10, 10, MAX

C2

Banded Tricep Extension

3 x 12

C3

Barbell Hip Thrust

3 x 10

Saturday
2024-02-11

A1

Glute Max Wall March Is

4 x 10

A2

Glute Med Wall Lean Iso

4 x 10

A3

RDL

3 x 6 @ 72 %

A4

Drop Jump to Vertical Jump

3 x 4

B1

Weighted V Up

B2

Bench Press

4 x 6 @ 55 %

Coach
coach-avatar Dr Scott Carlin

Physical therapist, runner, and strength and conditioning coach

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Athletic Runner Team
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Athletic Runner Team
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Athletic Runner Team
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Athletic Runner Team