**You know strength training for runners is important - but the execution is not always easy. **
Every training plan offers you an opportunity to learn and grow as an athlete. To continuously improve your ability, you must add new elements.
A key aspect of running is improving your power to weight ration. Strength training is the easiest and most healthy way to accomplish that goal.
But it's not always clear cut what will work the best for runners.
That is why we made this coaching program.
To ensure that you are doing the right things in the gym to accomplish your primary goal i.e. running faster race times.
A plan with accountability from a real coach can take your strength training to the next level.
**You no longer need to question your strength training methods or waste time in the gym. **
This coaching will give you the confidence to go into the gym and do the right work to make you a better runner.
Conditioning
A
Run Warm-up
10 Inch Worms 10 Walk Quad Stretch 10 Walking Hamstring Strech 10 Worlds Greatest (each side) 10 Shin box head turn 10 Glute Bridge (each leg)
B1
Bulgarian Split Squat
3 x 10 @ 3.0.3
B2
Plank
3 x 0:30
C1
Bent Over Row
3 x 8
C2
Push-Up
3 x MAX
D1
Single Leg RDL
3 x 10
D2
Hollow Hold
3 x 0:30
E1
Banded Side Step
3 x 15
E2
Monster Walk
3 x 15
Circuit
F
8 EMOTM 35 seconds each movement - rest 25 secs Minute 1: Box Step-ups Minute 2: Burpees
A
Diaphragm Stretch
1 x 6
B
Lateral Ankle Tilt
1 x 6
C
Inside Ankle Tilts
1 x 6
D
Middle Toe Pull
1 x 6
E
Outside Toe Pull
1 x 6
F
Inside Toe Pull
1 x 6
G
Foot Waves
1 x 5
H
Banded Hanging Knee Circles
1 x 5
I
Knee Circles
1 x 5
J
Lumbo Pelvic Hourglass Circle Neutral Stance
1 x 6
K
Closed Chain Hip Circle Lateral Lunge
1 x 6
L
Closed Chain Hip Circle Ant 45 Lunge
1 x 6
M
Closed Chain Hip Circle Post 45 Lunge
1 x 6
N
Tibial Nerve Glide
1 x 8
O
Peroneal Nerve Glide
1 x 8
P
Femoral Nerve Glide
1 x 8
Q
Obturator Nerve Glide
1 x 8
Prep
A
Run Warm-up
10 Inch Worms 10 Walk Quad Stretch 10 Walking Hamstring Strech 10 Worlds Greatest (each side) 10 Shin box head turn 10 Glute Bridge (each leg)
B1
Single Leg RDL
3 x 10
B2
Bottom Up KB Press
3 x 5
C1
Weighted Box Step-up
3 x 10
C2
Hollow Rock
3 x 10
D1
Eccentric Pull-up
3 x 3
D2
BFS Static Flex
3 x 0:30
Core Circuit
E
35 seconds each movement 3 Rounds Bicycle Sit-up Flutter Kicks Sit-ups Rest
A
Diaphragm Stretch
1 x 6
B
Partial Roll
1 x 10
C
Shin Box Head Turn
1 x 10
D
Roll to Half Kneel
1 x 10
E
Shin Box Bridge To Half Kneel
1 x 10
F
Lumbo Pelvic Circle
1 x 6
G
Cam Shaft All Fours
1 x 6
H
Elbow Ground Circles
1 x 6
A
Front Opener Diaphragm Stretch
1 x 3
B
Midline F/B Glide
1 x 6
C
Midback S/S Glide
1 x 6
D
Low Back Front Circle
1 x 5
E
Neck F/B Glide
1 x 6
F
Neck S/S Glide
1 x 6
G
Pelvic Tilts
1 x 5
H
Tibial Nerve Glide
1 x 8
I
Peroneal Nerve Glide
1 x 8
J
Femoral Nerve Glide
1 x 8
K
Obturator Nerve Glide
1 x 8
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Bulgarian Split Squat
3 x 10
B2
Squat Jump
3 x 10
C1
Bench Dips
3 x 10
C2
Clapping Push-Up
3 x 10
D1
Air Squat
20, 18, 16, 14, 12
D2
Down Dog Push-ups
20, 18, 16, 14, 12
D3
Weighted Box Step-up
20, 18, 16, 14, 12
D4
V-Ups
20, 18, 16, 14, 12
E1
Plank
3 x 60
E2
Side Plank
3 x 30
Coaching runners for over a decade I have learned the importance of strength training first hand and while working with hundreds of athletes. I know that runners can accomplish more when they are strong. Certs: NASM PT CrossFit Level 1 CrossFit Endurance USATF Level 1 Precision Nutrition Level 1
Imagine being able to improve your power to weight ratio, your capability to recover faster, your efficiency as a runner, and your ability to run injury-free. You can have all of these things with a proper strength training plan built for runners.
Start My 7-Day Free TrialBoston Qualifier
Verified Athlete"I am the most accountable I've ever been, and have the support I needed to be more accountable. Now I feel much stronger as well as smarter about how I run and strength-train,"
20 x Marathoner - Boston Qualifier
Verified Athlete"My glute used to give me all kinds of problems- almost every run. But this year I have committed to strength training and it's paying off. I am running pain free!"
Spartan AG Podium Finisher
Verified Athlete"This program has helped me focus on the right things. I realized I needed to be strong to be fast. These are the right workouts I can trust to take me to the next level."
When you join a team you’re getting more than programming, you’re joining an online community.