12 Week - Endurance Runners Strength Training Supplement
12 Week - Endurance Runners Strength Training Supplement
Length
12 Weeks
Plan Description
A 12 Week Runners Strength program designed to walk athletes through the fundamental movements to help them recruit the muscles necessary for proper running form. Strength is only 1/2 of the process - supplement this with your current running program or work alongside a form coach to help align your form and balance out your strength program.
This is a strength only component and does not integrate any running. This plan is designed to have strength on Tuesdays and Fridays but can be adjusted depending on start date.
Athletes have found that these are the basic movements to help prepare you for peak running performance. This 12 week program once purchased can be sued and repeated as many times as you like.
Introduction - Basic movements to increase range of motion and ease you into the first weeks of the program. A great opportunity to rebuild after a race or start your season in the right spot
Running Form Strength - These weeks become slightly more advanced and integrate bands for dynamic strength. You will begin to see that more movements are about hip strength and hip mobility.
Progression #1 - The integration of small plyometrics, and explosive movements without leaving mobility and basic strength at the door
Progression #2 - The integration of plyometrics as a forefront of the main set with a focus on main stabilizers like adductors, abductors and glutes.
Progression #3 - The final progression in this 12 week program takes you through final stage plyometrics and integrates the most complex and highly dynamic movements in this series.
This 12 week program is designed to give you strength and confidence to help you be a better runner. It is recommended that you skip strength days within 3 days of a race, and be cautious the first 2 weeks of any new plan. Focus on progressing receptions and sets until you are 100% confident in your work.
The major success component of this plan is your personal diligence in making sure that form is spot on. Practicing these movements with the wrong form will not ensure you get the desired result.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Strength
x2
|
02:00:00 | 01:00:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:00:00 | 01:00:00 |
Training Load By Week
- 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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