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Zero to Hero 14 week strength training program

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Zero to Hero 14 week strength training program


Ronel Nattrass


14 Weeks

Plan Description

It is fast becoming apparent that us as runners need to do more than just run if we want to reach our full running potential. Especially as trail runners we need to be functionally strong for our sport. Not just to beat the next guy up the hill but also to stay niggle and injury free. The stronger your body, the better it will handle the challenges of running trail. From short sprint races where you need to be able to power up hills and be quick over challenging terrain or ultra-distances where your body needs to be strong to keep form and not collapse when you get tired. All of these are reasons we need to be functionally strong.

I have set up a 14 week ‘zero to hero’ strength training for runners that wants to start incorporating strength training into their running program. This program will take you from novice in the gym and leave you at a place where you are strong and ready for your race.

We work through 4 phases:

- introduction phase
- general conditioning phase
- strength phase
- taper phase

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
—— ——

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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