Running performance with Strength and conditioning

Coggles Fitness

Endurance, Marathon, General Fitness, Strength & Conditioning
Coach
Craig Coggle Msc ASCC

A full running performance and strength programme. This programme is designed to improve your running economy, strength, power and endurance.

It consists of 3 specific focused running sessions, 2 strength/power sessions, and a cross-training session.

Perfect for those looking at starting to increase running distances, this programme starts at 10km for it's long run but this can easily be adapted for shorter distances.

Features
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Programming 6 days per week
Running performance & strength program to improve running economy, power & endurance 3 running sessions, 2 strength/power & a cross-training session
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app
Equipment
Required
barbell or Dumbbells // Kettlebell // Cables or Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Thursday
Glycolysis Running

Prep

A

Basic running activation warm up

20m of each exercise Walking calf raises Russian walk (high kick) Bum kicks Skips A-Steps

B

Run

@ 45:00

C

Static Stretch

Friday
Strength and power development

Prep

A

Lower body mobility and activation

10 Deep Squat Stretch (2-5 second at the bottom) 10 Hip flexor (reps each side) 10 Cossack Squats (reps each side) 10 Walking Hip Mobility (Forward and back) 10 T-Spine Rotations (Each side) 10 Hanging Scapula Pulls 10 Bootstrappers

B1

One-Arm DB Bench Press

3 x 10

B2

1-Arm DB Row

3 x 10

B3

Inchworm

3 x 10

C1

DB Push Press

3 x 10

C2

Calf Raise

3 x 10

C3

Standing Cable Wood Choppers

3 x 10

D1

Russian KB Swing

3 x 15

D2

A-Skip

1 x 10

D3

Farmers carry

3 x 20

E

Static Stretch

Saturday
Crosstraining

A

Bike/ Rowing/ Skierg

1 x 45:00

B

Static Stretch

Coach
coach-avatar Craig Coggle Msc ASCC

Originally from a rugby and endurance sport background, having played rugby at a national level. When living abroad, my interest in endurance running was born. Completing several ultra-endurance events Including Dead Sea ultra and Dead to red (242km). My coaching philosophy is “Build an engine and make them strong!” Education: MSc Strength and Conditioning Science UKSCA Accredited Coach

Join Your Virtual Gym

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

Running performance with Strength and conditioning
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Running performance with Strength and conditioning
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Running performance with Strength and conditioning
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Running performance with Strength and conditioning