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Developing Distance Runners (Middle & High School)

Littauer Strength Training

Cross Country, Track & Field
Coach
Nathanael Littauer

If you're a distance runner in Middle School or High School, this program is designed is for you! Designed to reduce injuries, increase stride power, and build core strength, this 2-3 Day/Week strength training program is a great add on to your training. Say goodbye to shin-splints, those nagging hip aches and pains, and hamstring strains. You'll be on path to targeted performances all year with a plan designed specifically around Fall Cross-Country Seasons, Winter/Indoor Track Seasons, and the Spring Outdoor Seasons.

While most lifting programs are designed around building muscle size, this program is designed to help you build the long, lean muscles that don't slow you down! You'll be stronger, faster, and more resilient without having to limit your running distances. Plus, with strength training sessions designed specifically to pair with your harder training sessions and easier longer runs, you'll be able to adjust the training days to meet your current running training!

$20 / mo
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Reduce Injuries
With exercises chosen specifically to reduce the chance of shin-splints and calf-strains, you'll build the strength needed to withstand your training and keep you out on the course or track! You'll spend more time setting PRs than sitting on the sidelines!
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Increase Stride Power
The more force you can put into the ground, the more powerful and efficient your stride becomes! By building strong, lean muscles, you'll maximize your running efficiency without gaining the muscle mass that will slow you down!
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Minimal Equipment Needed
Running is a minimalistic sport! And we want the strength training that complements that to be the same. All you need is a basic gym setup with some Dumbbells, a Barbell, a Box, and a Bench. And if you don't have the equipment listed, you have access to coaches to help modify the program to meet what equipment you have!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Daily strength, conditioning, and skill 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
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
Train with your team, or with other runners like you!
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Bench // Dumbbells
Recommended
Barbell // Box // Bands // Cable Machine // Medicine Ball // Stairs/Step
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
August 10-15: Day 1

A1

Seated Straight Leg Hip Raise

2 x 10

A2

Cat-Cows

2 x 8

A3

Knee-To-Wall Ankle Mobility

2 x 12

B

DB Reverse Lunge

3 x 5

C

Single Arm DB Bench Press

3 x 5

D1

Single Leg Hip Thrust

3 x 10

D2

Bent Over DB Row

3 x 10

E

Hollow Hold

3 x 0:30

F1

Tibialis Raises

3 x 15

F2

Abduction Plank

3 x 10

Monday
August 10-15: Day 2

A1

90/90 Hip Box

2 x 10

A2

Foam Roller Thoracic Rotations

2 x 10

A3

Swimmers

2 x 12

B1

DB Z-Press

3 x 12

B2

DB RDL

3 x 10

C1

Lat Pulldown

3 x 12

C2

Goblet Squat

3 x 12

D1

Bear Hold Shoulder Taps

3 x 20

D2

Supermans

3 x 15

Coach
More from Littauer Strength Training
coach-avatar Nathanael Littauer

Coach Litt has over a decade of experience working with middle, high school, and professional athletes, with a large focus on Long-Term athletic development. Both in gyms across the country and in high schools. With dozens of athletes worked with now running collegiately, he is skilled in elevating distance runners' strength in a way that transfers back to the track or course!

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Strengthen Your Stride!

Take control of your training. Start strong, Finish Strong!

Start My 7-Day Free Trial
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When you join a team you’re getting more than programming, you’re joining an online community.

Developing Distance Runners (Middle & High School)
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Developing Distance Runners (Middle & High School)
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Developing Distance Runners (Middle & High School)
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Developing Distance Runners (Middle & High School)
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