The Robust Runner - Strength Training for Runners

Author

Andrew Simmons + Dr. Jesse Riley

All plans by this Coach

Length

6 Weeks

Typical Week

3 Strength

Longest Workout

1:00 hrs

Plan Specs

fitness intermediate strength

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Summary

Creating solutions and training interventions to level up your running. Taking a performance and injury prevention approach, this class will be programmed and instructed by Coach Andrew Simmons and Sport Rehab Specialist Dr. Jesse Riley. This multi-week program will enhance your running economy, increase your performance in your races, and provide you with tips currently and moving forward to create an injury prevention environment for the sport you love. This plan is progressive and starts with fine motor movements to help increase mobility and stability moving into heavier loads focusing on landing and jumping on one leg.

As you move through each week, the plan starts moving towards more strength based movements to help build more power and endurance for longer distances!

This plan is designed to be used and re-used if needed. Wednesday workouts are focused on complementing Monday and Friday movements. This program is great for runners currently experiencing pain from IT band Syndrome/ IT Band Pain, Piriformis Pain, or Psoas Pain. If you're trying to improve your form and mechanics this is a great place to start!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:20

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

Back to Plan Details

Sample Day 1

1:00:00
49TSS
Week 1 - Foundations and Activation

Main Set 1: (AMRAP 15 Minutes)
Dying Bug w/ Med Ball Series
(2 Hand OH Heel Taps
2 Hand OH Ball Taps
Elbow to Ball to Knee Ipsilateral Reach 15 Reps

Main Set 2: (AMRAP 15 Minutes)
Banded Glute Bridge Series
Around the Knees Hip Abduction
Marching w/ Hip Flexor Activation
Hamstring Bridge/Curl Combo on Bosu Ball
(10 Each Side)

Main Set 3: 3 Sets of 10 reps, Farmer Carries for 50 feet
Barbell or Trapbar Dead Lift (3 sets of 10 @ 60-80% of BW)
Farmers Carries (Slow Marching and Tip Toes)

Sample Day 3

1:00:00
49TSS
Week 1 - Mobility + Motor Control

Main Set 1: AMRAP 10 Minutes
Cook Bridge (10 reps)
High Plank pushbacks into downward dog(15 reps)
Reverse Lunge Band Pull (10 each Side)
Slow Marching with bands on feet forward and backward (down and back 30ft)

Main Set 2: 3 Rounds
Lateral Band Walk (half way and back) (30ft)
Monster Walk (half way and back) (30ft one way)
Goblet Squat (KB Loaded - 10 Reps)

Main Set 3: 3 Rounds
KB Deadlift (small to medium weight) 10 Slow Reps
Push Ups (modified if needed) 10 Slow Reps
Bear Crawl Squares 3 each direction

Sample Day 5

1:00:00
49TSS
Week 1 - Foundations and Activation

Main Set 1: (AMRAP 15 Minutes)
Dying Bug w/ Med Ball Series
(2 Hand OH Heel Taps
2 Hand OH Ball Taps
Elbow to Ball to Knee Ipsilateral Reach 15 Reps

Main Set 2: (AMRAP 15 Minutes)
Banded Glute Bridge Series
Around the Knees Hip Abduction
Marching w/ Hip Flexor Activation
Hamstring Bridge/Curl Combo on Bosu Ball
(10 Each Side)

Main Set 3: 3 Sets of 10 reps, Farmer Carries for 50 feet
Barbell or Trapbar Dead Lift (3 sets of 10 @ 60-80% of BW)
Farmers Carries (Slow Marching and Tip Toes)

Sample Day 8

1:00:00
49TSS
Week 2 - Foundations Series 2

Main Set 1:
"Goblet Squat (Iso Holds w/ Rocking to Open Hips) 5 reps 10 seconds
Double KB Eccentric Deadlift (5 Sec. Descent) 10 reps
Calf Raises (BW) 20 reps

Mainset 2: 3 Rounds
KB Rack Marching Single Arm
KB Half Kneeling Halos (10 Both Directions)
KB Bent Over Rows (10 Reps)

Mainset 3: 3 Rounds
Rear Foot Elevated Split Squat 10 Body weight each side
Farmer Carry -30ft forward and backward
KB Push Press 10

Sample Day 10

1:00:00
42.3TSS
Week 2: Mobility and Motor Control

MS 1: (AMRAP 10 Minutes)
"Dying Bug Med Ball Heel Tap (10 each)
Med Ball Weighted Glute Bridge (20)
Dying Bug Med Ball Ball Tap (10 each)
Butt Kicks

MS 2: (AMRAP 10 Minutes)
Double Loaded KB Ecc (10 - 5 sec descent)
Push Press (10 Reps)
Knee to Elbow High Plank (10 Reps Each)
Skips


MS 3: 3 Rounds
Double Loaded Split Squat (5 reps)
Palloff Press (20 reps)
Lateral Band Walk (Down and Back 30 ft)

Sample Day 12

1:00:00
49TSS
Week 2 - Foundations Series 2

Main Set 1:
"Goblet Squat (Iso Holds w/ Rocking to Open Hips) 5 reps 10 seconds
Double KB Eccentric Deadlift (5 Sec. Descent) 10 reps
Calf Raises (BW) 20 reps

Mainset 2: 3 Rounds
KB Rack Marching Single Arm
KB Half Kneeling Halos (10 Both Directions)
KB Bent Over Rows (10 Reps)

Mainset 3: 3 Rounds
Rear Foot Elevated Split Squat 10 Body weight each side
Farmer Carry -30ft forward and backward
KB Push Press 10

Sample Day 15

1:00:00
49TSS
Week 3 - Dynamic Landing + Jumping

MS 1: AMRAP 30 Minutes

Standing Heel Taps (10)
Standing Hip Abduction (10)
Standing Descending Hold + Hip Abduction (10)
KB Farmers Carry Marching
KB Farmers Carry Reverse Marching
Wall (dead bug with hands on wall - core focus) Bug (20)

MS 2: 5 Rounds
Jump Rope (1 Min Intervals - 2 legs, single leg, leg in front/ leg behind)
Box Step Ups w/ knee drive (10 Reps Each Slow)
Front Plank/Side Plank/Side Plank - 20 seconds each movement

The Robust Runner - Strength Training for Runners

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