Running Resilience: Training by Jason Burtchell in TrainHeroic

Resilience Physical Therapy and Wellness, LLC

Marathon, Endurance, Strength & Conditioning
Coach
Jason Burtchell

Geared for running enthusiasts of all skill levels, this program is designed to improve strength, agility, and power to help improve performance and enjoyment with running while keeping injuries at bay. The program requires minimal equipment, can be done in a home or gym setting,  and should take approximately 30 minutes 3 days per week.  Also included is a cool down/mobility program that can be done post run OR post session. 


Features
3 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
Resistance bandsDumbbellsKettlebellsSandbag Back packStep/boxAll workouts may be scaled and performed with objects most people have around the house and/or performed with bodyweight only.  
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Sample Week
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Monday

A1

Light Jog

1 x 2:00

A2

Wall Facing Squat (Squat Therapy)

3 x 5

A3

PVC Around The World

3 x 8

A4

Soleus Heel Raise

3 x 8

B1

Inchworm Push Up

3 x 8

B2

Shoulder External Rotation with Band

3 x 15

B3

Banded Pull Apart

3 x 20

C1

Box Pistol Squat

3 x 10

C2

Standing Banded March

3 x 30 @ 15

C3

Banded Good Morning

3 x 20

Monday
Mobility

A1

Banded Shoulder Distraction

A2

Pectoral Lacrosse Ball

A3

Couch Stretch (Hip Flexors)

A4

Pigeon Stretch

A5

Banded Hamstring Mobilization

Wednesday

A

Dynamic Activation

B1

Line Hop

3 x 15

B2

Tempo Goblet Squat

3 x 8

C1

DB Deadlift

3 x 12

C2

Serratus Wall Slide with Band

3 x 12

D1

Single Leg Calf Raise

3 x 15

D2

Heel Walk

3 x 30

E

Plank

1 x 2:00

Wednesday
Mobility

A1

Glute lacrosse ball

1 x 1:00

A2

Calf Stretch

1 x 0:30

A3

Spiderman + Reach

1 x 1:00

A4

Press Up/Cobra

3 x 5

Friday

Prep

A

Dynamic Warm up General

2-3 Rounds for Quality: - walk or jog 1-2 min (on Treadmill is fine) - knee hug 30 seconds alternating -Dumbbell Death March 25 feet (YOU DO NOT NEED TO USE THE DUMBBELLS) - side step (WALK SPEED, BUILD AS ABLE) 30 seconds -Band pull apart 5 reps -PVC Pass through (work in comfortable range) -Scapular Pull up

B

Dot Drill Sequence

C1

Starfish Side Plank

3 x 5 @ 60

C2

Single Leg RDL

3 x 12

D1

Pull-up Series

3 x 5

D2

Push-Up

3 x 15

Friday
Mobility

A1

Band Hip Flexor Stretch

A2

Straddle Stretch

1 x 2:00

A3

Achilles and Gastroc Peanut

1 x 2:00

B1

Pec stretch foam roller

1 x 2:00

B2

Latissimus Foam Roll

1 x 2:00

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Running Resilience
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Running Resilience
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Running Resilience
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Running Resilience