12 Week - Endurance Runners Strength Training Supplement

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
Training Load By Week

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.

Sample Day 1
1:00:00
64TSS
Running Form Strength - Intro

Description:
The initial progression in this series brings about basic movements that will challenge you these first few weeks. These movements are the basics of athlete movement and build a base for successful muscle recruitment and strength to help you reach your greatest potential.'

Dynamic Warm Up
10 of each movement (5 of each side for some)
- Knee grab ( good posture, pull toward chest)
- Toe Grab
- Side to side lunge (lean into it)
- Forward Lunge
-Caterpillar (feet to hands//bent over)

Basics: (3 sets of 6-8 ea. leg is necessary)
- Single leg lunge (foot on bench or chair)
- Overhead Press

- Front Squat (focus on sitting back and heels on the floor, drive from the heel
-Step Up w/ knee drive (no load)

Squat Jump (can use med ball for extra challenge)
Good Mornings or Russian Dead Lift

Close: Plank Routine (hold for :15 seconds progress to :30 if you can)
Left Arm off the ground, Right Arm Off
Left leg off, Right leg off
Left side Star fish, Right side star fish

or Med Ball Series (5-10 of each side)
-Single arm push up (one arm on med ball at a time)
-Alternate arm push up, same as above but push the ball between arms
- **Double arm Med ball push up (both hands off Med Ball)

Sample Day 4
1:00:00
64TSS
Running Form Strength - Intro

Description:
The initial progression in this series brings about basic movements that will challenge you these first few weeks. These movements are the basics of athlete movement and build a base for successful muscle recruitment and strength to help you reach your greatest potential.'

Dynamic Warm Up
10 of each movement (5 of each side for some)
- Knee grab ( good posture, pull toward chest)
- Toe Grab
- Side to side lunge (lean into it)
- Forward Lunge
-Caterpillar (feet to hands//bent over)

Basics: (3 sets of 6-8 ea. leg is necessary)
- Single leg lunge (foot on bench or chair)
- Overhead Press

- Front Squat (focus on sitting back and heels on the floor, drive from the heel
-Step Up w/ knee drive (no load)

Squat Jump (can use med ball for extra challenge)
Good Mornings or Russian Dead Lift

Close: Plank Routine (hold for :15 seconds progress to :30 if you can)
Left Arm off the ground, Right Arm Off
Left leg off, Right leg off
Left side Star fish, Right side star fish

or Med Ball Series (5-10 of each side)
-Single arm push up (one arm on med ball at a time)
-Alternate arm push up, same as above but push the ball between arms
- **Double arm Med ball push up (both hands off Med Ball)

Sample Day 8
1:00:00
64TSS
Running Form Strength - Intro

Description:
The initial progression in this series brings about basic movements that will challenge you these first few weeks. These movements are the basics of athlete movement and build a base for successful muscle recruitment and strength to help you reach your greatest potential.'

Dynamic Warm Up
10 of each movement (5 of each side for some)
- Knee grab ( good posture, pull toward chest)
- Toe Grab
- Side to side lunge (lean into it)
- Forward Lunge
-Caterpillar (feet to hands//bent over)

Basics: (3 sets of 6-8 ea. leg is necessary)
- Single leg lunge (foot on bench or chair)
- Overhead Press

- Front Squat (focus on sitting back and heels on the floor, drive from the heel
-Step Up w/ knee drive (no load)

Squat Jump (can use med ball for extra challenge)
Good Mornings or Russian Dead Lift

Close: Plank Routine (hold for :15 seconds progress to :30 if you can)
Left Arm off the ground, Right Arm Off
Left leg off, Right leg off
Left side Star fish, Right side star fish

or Med Ball Series (5-10 of each side)
-Single arm push up (one arm on med ball at a time)
-Alternate arm push up, same as above but push the ball between arms
- **Double arm Med ball push up (both hands off Med Ball)

Sample Day 11
1:00:00
64TSS
Running Form Strength - Intro

Description:
The initial progression in this series brings about basic movements that will challenge you these first few weeks. These movements are the basics of athlete movement and build a base for successful muscle recruitment and strength to help you reach your greatest potential.'

Dynamic Warm Up
10 of each movement (5 of each side for some)
- Knee grab ( good posture, pull toward chest)
- Toe Grab
- Side to side lunge (lean into it)
- Forward Lunge
-Caterpillar (feet to hands//bent over)

Basics: (3 sets of 6-8 ea. leg is necessary)
- Single leg lunge (foot on bench or chair)
- Overhead Press

- Front Squat (focus on sitting back and heels on the floor, drive from the heel
-Step Up w/ knee drive (no load)

Squat Jump (can use med ball for extra challenge)
Good Mornings or Russian Dead Lift

Close: Plank Routine (hold for :15 seconds progress to :30 if you can)
Left Arm off the ground, Right Arm Off
Left leg off, Right leg off
Left side Star fish, Right side star fish

or Med Ball Series (5-10 of each side)
-Single arm push up (one arm on med ball at a time)
-Alternate arm push up, same as above but push the ball between arms
- **Double arm Med ball push up (both hands off Med Ball)

Sample Day 15
1:00:00
64TSS
Running Form Strength - Intro

Description:
The initial progression in this series brings about basic movements that will challenge you these first few weeks. These movements are the basics of athlete movement and build a base for successful muscle recruitment and strength to help you reach your greatest potential.'

Dynamic Warm Up
10 of each movement (5 of each side for some)
- Knee grab ( good posture, pull toward chest)
- Toe Grab
- Side to side lunge (lean into it)
- Forward Lunge
-Caterpillar (feet to hands//bent over)

Basics: (3 sets of 6-8 ea. leg is necessary)
- Single leg lunge (foot on bench or chair)
- Overhead Press

- Front Squat (focus on sitting back and heels on the floor, drive from the heel
-Step Up w/ knee drive (no load)

Squat Jump (can use med ball for extra challenge)
Good Mornings or Russian Dead Lift

Close: Plank Routine (hold for :15 seconds progress to :30 if you can)
Left Arm off the ground, Right Arm Off
Left leg off, Right leg off
Left side Star fish, Right side star fish

or Med Ball Series (5-10 of each side)
-Single arm push up (one arm on med ball at a time)
-Alternate arm push up, same as above but push the ball between arms
- **Double arm Med ball push up (both hands off Med Ball)

Sample Day 18
1:00:00
64TSS
Running Form Strength - Intro

Description:
The initial progression in this series brings about basic movements that will challenge you these first few weeks. These movements are the basics of athlete movement and build a base for successful muscle recruitment and strength to help you reach your greatest potential.'

Dynamic Warm Up
10 of each movement (5 of each side for some)
- Knee grab ( good posture, pull toward chest)
- Toe Grab
- Side to side lunge (lean into it)
- Forward Lunge
-Caterpillar (feet to hands//bent over)

Basics: (3 sets of 6-8 ea. leg is necessary)
- Single leg lunge (foot on bench or chair)
- Overhead Press

- Front Squat (focus on sitting back and heels on the floor, drive from the heel
-Step Up w/ knee drive (no load)

Squat Jump (can use med ball for extra challenge)
Good Mornings or Russian Dead Lift

Close: Plank Routine (hold for :15 seconds progress to :30 if you can)
Left Arm off the ground, Right Arm Off
Left leg off, Right leg off
Left side Star fish, Right side star fish

or Med Ball Series (5-10 of each side)
-Single arm push up (one arm on med ball at a time)
-Alternate arm push up, same as above but push the ball between arms
- **Double arm Med ball push up (both hands off Med Ball)

Sample Day 22
1:00:00
64TSS
Running Functional Strength + Cardio

Walking lunges.10-15 reps Weighted walking lunge (6-8lbs) Chair pose hold for :30 x4 Calf drop/extensions from platform/ stairs : Both legs - 2x20 Left leg -2x12 Right leg -2x12 Platform foot drops(hips, to the side) Left and right 2x20 Glute bridge: 2x20 raise/lower 2x:15 hold One Leg Glute Bridge 2x:30 each leg Finish up with :20-:30 on elliptical or walk

Andrew Simmons
|
Lifelong Endurance

Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

Run Coaching:

  • Road Running (Mile - Marathon)
  • Ultra Running (50K - 100 Mile)
  • Sky Running/ Mountain Running

Services:

  • Running Specific Strength and Condtioning
  • Injury Specfic Strength and Conditioning (will work alongside PT team)
  • Running Form and Gait Analysis