8 Week Plyometrics Plan for Running

Author

Will O'Connor PhD

All plans by this Coach

Length

8 Weeks

Typical Week

2 Strength, 1 Run

Longest Workout

0:30 hrs

Plan Specs

running intermediate advanced strength

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Summary

Plyometric training is an explosive form of strength training that can help improve running economy. It's not just for running either. Plyometrics can help with a range of endurance sports.
The plan is designed to complement your existing training plan.
If you have questions, please email me will@pacoaching.tv

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:24
Training Load By Week
Average Weekly Training Hours: 01:24
Average Weekly Breakdown

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

Back to Plan Details

Sample Day 1

0:30:00
Week 1 Session 1 Plyometrics - Gym.

1x 6 Counter Movement Jumps
1x 20 Knee Lifts (a.k.a high knees)
1x 10 Ankle Jumps (skipping for height)
1x 15 Back extensions
2x 6 Squats (60% 1 rep max)
1x 10 Hamstring Curls (60% 1 rep max)

Sample Day 3

0:20:00
Week 1 Session 2 - Grass

1x 10 Alternate Leg Bounding
1x 30m skip for height
1x 20m single leg ankle jumps

Sample Day 7

0:30:00
Week 2 Session 1 Plyometrics

3x 6 Counter Movement Jumps
3x 20 Knee Lifts (a.k.a high knees)
3x 10 Ankle Jumps (skipping for height)
2x 15 Back Extensions
5x 8 Squats (60% 1 rep max)
3x 10 Hamstring Curls (60% 1 rep max)

Sample Day 9

0:30:00
Week 2 Session 2 Plyometrics

3x 6 Counter Movement Jumps
3x 10 Ankle Jumps (skipping for height)
2x 15 Back extensions
5x 8 Squats (60% 1 rep max)
3x 10 Hamstring Curls (60% 1 rep max)

Sample Day 11

0:30:00
Week 2 Session 3 Plyometrics w/ running

Include 10-15min run before and after.
6x 10 Alternate Leg Bounds
4x 30m Skip for height
4x 20m Single leg ankle jumps

Sample Day 14

0:30:00
Week 3 Session 1 Plyometrics

3x 6 Counter Movement Jumps
3x 20 Knee Lifts (a.k.a high knees)
3x 10 Ankle Jumps (skipping for height)
2x 15 Back Extensions
5x 8 Squats (60% 1 rep max)
3x 10 Hamstring Curls (60% 1 rep max)

Sample Day 16

0:30:00
Week 3 Session 2 Plyometrics

3x 6 Counter Movement Jumps
3x 10 Ankle Jumps (skipping for height)
2x 15 Back extensions
5x 8 Squats (60% 1 rep max)
3x 10 Hamstring Curls (60% 1 rep max)

8 Week Plyometrics Plan for Running

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