Ripped Runners Club: Training by Lauren Moreland in TrainHeroic

Ripped Runners Club

The Garage Gym

Coach
Lauren Moreland

As a distance runner, you need strength that will last mile after mile. This resistance training program will get you running further, faster while helping prevent injury.

This program includes 3 days per week of resistance training, making it a perfect coupling with your running regimen. You can still focus on logging miles, and it won’t leave you too sore to enjoy each run.

Train virtually alongside like-minded athletes. Use the TrainHeroic app to communicate with your coach and encourage your teammates. Program updates will be added weekly.

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A perfect addition to your running...
Studies have confirmed athletes who couple resistance training with their aerobic endurance training have greater overall aerobic development and enhanced performance. Get stronger, run faster and stay injury free.
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Simple equipment.
This program will improve your running performance without complicated or intimidating pieces of equipment. All you need are dumbbells, a stability ball and resistance bands.
Features
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Access to your coaches
Your coach will be available daily to answer questions and provide encouragement through the app.
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Programming 3 days per week
With 3 days of resistance training you can still focus on logging miles. This program won't leave you too sore or tired to run.
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Exercise Video Guidance
New to resistance training? No stress. The app has you covered with demonstration videos for each exercise.
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Committed Teammates
Train alongside like-minded athletes. Running is largely an individual sport, but here you're a part of a training community.
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Delivered through TrainHeroic
Training is conveniently delivered to your mobile device for access any time, anywhere.
Equipment
Required
Dumbbells // Stability Ball // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Inchworm

2 x 6

A2

High Plank

2 x 0:30

A3

Low Lunge with T-Spine Rotation

2 x 3

A4

Bird Dog

2 x 0:30

A5

Lateral Lunge

2 x 10

B1

Stability Ball Chest Press

2 x 15

B2

Bent Over DB Row

2 x 15

B3

Lunge Curl and Press

2 x 16

B4

Plank Pull Through

2 x 16

C

Stability Ball Crunches

2 x 15

D

Standing Quad Stretch

1 x 0:30

E

Standing Calf Stretch

1 x 0:30

F

Kneeling Hip Flexor Stretch

1 x 0:30

Tuesday
Week 1 Day 3

A1

Single Leg Glute Bridge

2 x 10

A2

Floor Glute Bridge

2 x 20

B1

Mini Band Lateral Steps

2 x 10

B2

Mini Band Plank Toe Taps

2 x 0:30

B3

Band Pull-Apart

2 x 15

C1

Air Squat

2 x 15

C2

DB Stiff Legged Deadlift

2 x 15

C3

Plank Shoulder Taps

2 x 20

D1

Dumbbell row to reverse fly

2 x 15

D2

Crush Press

2 x 15

D3

Glute Bridge + Skull Crushers

2 x 15

D4

Kneeling Hammer Curl to Shoulder Press

2 x 15

E

Hamstring Stretch

1 x 0:30

F

Pigeon Pose

1 x 0:30

G

Prone Calf Stretch

Thursday
Week 1 Day 5

A1

Inchworm

2 x 6

A2

Plank Shoulder Taps

2 x 0:30

A3

Low Lunge with T-Spine Rotation

2 x 3

A4

Bird Dog

2 x 12

A5

Split Squat

2 x 10

B1

Stability Ball DB Fly

2 x 15

B2

SA Row with Stability Ball

2 x 15

B3

DB Thruster

2 x 15

C1

Stability Ball Hamstring Curl

2 x 15

C2

Stability Ball Plank (Feet on Ball)

2 x 0:30

D

Towel Shoulder Mobility

1 x 6

E

Supine Glute/Piriformis Stretch

1 x 0:30

F

Supine Biceps Femoris Stretch

1 x 0:30

Coach
coach-avatar Lauren Moreland

Strength & Conditioning Coach, Personal Trainer, Olympic Weightlifting Coach & Athlete, Former Endurance Athlete

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Ripped Runners Club
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Ripped Runners Club
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Ripped Runners Club
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Ripped Runners Club