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Strength and Conditioning for a 12 week run program

Author

Dan Holmes

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Length

12 Weeks

Plan Specs

running intermediate advanced strength

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Plan Description

This strength and conditioning program has been designed around a 12 week cycle and is based on doing three sessions per week. One of these is a longer 60 minute session, the remaining two are shorter 30 minute sessions that can be performed after an easier run day.

The program has been divided into 5 blocks, described below:

4 weeks of basic strength
3 weeks of balance & stabilization work
2 weeks of plyometric work
2 weeks of general maintenance
1 week of race prep

These can be extended/shortened, depending on your training plan and should complement your run training, rather than inhibit it.
Perform the exercises perfectly, focusing on form rather than speed or weights lifted.

*You may wish to shuffle the days around according to how your run week is structured, this has been designed around the idea that your harder runs in the week are Tuesday and Friday, with your long run at the weekend on a Sunday.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:47 hrs 1:00 hrs
0:02 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:47 hrs 1:00 hrs
0:02 hrs 0:30 hrs

Dan Holmes

Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!

Sample Day 1

0:20:00
Short Workout 1: Basic Functional Movement

Basic muscular movements that will allow you to perform the more advanced movements required in your chosen field *See attached workout sheet

Sample Day 3

0:30:00
Core: Phase 1 - 30 min blast

Perform this as a continuous circuit, changing exercises each time, doing 3 circuits in total (rather than doing 3 sets of the same exercise) *See attached

Sample Day 5

0:20:00
Short Workout 1: Basic Functional Movement

Basic muscular movements that will allow you to perform the more advanced movements required in your chosen field *See attached workout sheet

Sample Day 6

1:00:00
Full stretch, release and foam roll session

AIM Continuing to work through this complete range of stretch, biomechanical release, mobilty and foam rolling. You should cover all of these at some point throughout the week, whether its the stretching one day, foam rolling another, but every now and again its important to do the whole lot in one hit. You'll feel great afterwards, and it will really help improve your ability to move, and inevitably run injury free. * Workout sheets attached

Sample Day 8

0:20:00
Short Workout 2: Glutes and Stability

A glute and stablity workout progressing from the previous more basic movements. *See attached workout sheet

Sample Day 10

0:30:00
Core: Phase 2 - 30 min blast

Phase 2 of your core sessions. A short, 30 minute circuit of floor based core work *See attached

Sample Day 12

0:20:00
Short Workout 2: Glutes and Stability

A glute and stablity workout progressing from the previous more basic movements. *See attached workout sheet

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