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Runners Strength & Conditioning Reusable Plan | At Home or Gym | Indoor | Email Access to Coach

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Runners Strength & Conditioning Reusable Plan | At Home or Gym | Indoor | Email Access to Coach


Karen Parnell L3 BTF Coach & NASM PT

All plans by this Coach


8 Weeks

Plan Description

Welcome to your Runners Strength and Conditioning Training Plan

This 8 week strength program is designed for you as a runner is looking to maximize your chances of injury prevention and build powerful muscles for running.

There's a lot of variety so you won't get bored!

It outlines which Running specific muscle groups you are targeting and why.

Perfect for adding into an existing plan to minimise risk of injury

Each session includes details of each exercises in a detailed session plan with links to videos showing how to perform each exercise.

The program also outlines recommended progressions in terms of increasing weights and/or intensity and with 1.5 to 3 hours a week in total to complete all exercises - can easily be integrated with a full training plan.

Alternatively, perfect for the off season to ensure you are strong and ready to hit the ground running come next race season

Typical week:

- 3 sessions a week rising to 4.

There are body weight, exercise band and gym based sessions so you can workout at home or the gym.

What do you get in this plan?

- How to use the plan documentation including video links on how to correctly execute the prescribed exercises
- Prompts on which day to do each session & why you are doing the certain exercises
- A progression of sessions over the 8 weeks to ensure you are increasing strength & flexibility
- Links to exercise videos
- A variety of types of exercises to work not only on strength but flexibility, mobility and stability. It will also increase your Cardiovascular system via High Intensity Interval Training (HIIT).
- Kettlebell, TRX and Plyometric exercises

FREE 30 day access to training peaks premium subscription (allows athlete move sessions in plan)

The plan includes exercises that will improve your strength and flexibility with sessions that will pin point the muscles required for running. The plan builds progressively over the 8 weeks and will include 3 sessions per week rising to 4 near the end so you will have time to add in running sessions if you want to.

Each day has an option for using gym equipment or body-weight/simple equipment exercises so no need to join a gym.

The plan also includes High Intensity Interval Training (HIIT) workouts so you can build strength, balance, coordination and increase your cardiovascular capacity at the same time.

Sessions will also include options to use Kettlebells and a Suspension Trainer (TRX). To improve your power and speed I have also included a plyometric session.

You should consult your doctor before embarking on any physical fitness training.

Good luck with your training and Race!

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Kick off Emails During checkout, please check the box to share your email address. This allows me to send you an introductory kick off email and your free 30-day Training Peaks premium coupon.

Read what other Athletes a saying about my plans

My Website Link

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x7
02:51:00 01:00:00
Other x2
00:24:00 00:17:00
Workouts Per Week Weekly Average Longest Workout
02:51:00 01:00:00
00:24:00 00:17:00

Training Load By Week

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach


I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances & levels of athlete. Plans include email access to your coach & resources including demonstration videos & nutrition advice.
Female Coach.

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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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