A SPECIALIST S&C PROGRAMME FOR RUN | 5 WEEKS

This is NOT a training plan, but a combination of specialist body weight, body balance, and plyometric (explosive force) exercises and routines as used by the LovetriSwimwerkx race team and British Triathlon Federation elite and AG athletes. INCLUDED:

RACE CALCULATORS, LONG RUN CALCULATORS, TRACK AND SPEED WORK WARM UPS AND COOL DOWNS, RUN SPECIFIC PLYOMETRIC, FREE BODY WEIGHT AND GYM BASED ROUTINES AND LONG DISTANCE FUELLING RECOMMENDATIONS

For anyone who's ever wondered where to get all the hard won run experience and what works best intel in one place, this is it.

If you have premium account, you can copy, paste and move these sessions around. Or trial premium for free via Training Peaks. If you have basic then the best way to view these is by opening them, and downloading the PDF, by clicking on the paperclip

Most have short video links to correct technique demonstrations featuring high level coaches and athletes.

All have detailed descriptions and or diagrams. There may also be specific gym or equipment based sessions or sessions that are supposed to be combined with outdoor bike or indoor bike trainer.

Download this programme and aim for 3 strength and conditioning sessions per week, move your favourite sessions to wherever you want them on your own plan.

Equipment needed, gym kit and trainers, dyno bands (stretchy elastic), dumbbells | kettlebell, weights bar occasionally, turbo trainer or indoor trainer, or bike for some of the sessions. You'll need to be sound and uninjured to complete any Plyometric sessions, if you are not, do another non percussive impact or low impact routine.

Best used in conjunction with another plan that doesn't have S&C or to update and supplement a racestronger plan www.racestronger.com - All plans - Run