Running performance with Strength and conditioning
Coggles Fitness
Endurance, Marathon, General Fitness, Strength & ConditioningA 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.
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
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
A
Bike/ Rowing/ Skierg
1 x 45:00
B
Static Stretch
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
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Running performance with Strength and conditioning
Running performance with Strength and conditioning
Running performance with Strength and conditioning
