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HP3 16 week intermediate/advanced strength and conditioning plan for trail running

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HP3 16 week intermediate/advanced strength and conditioning plan for trail running


Tim Pigott

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16 Weeks

Plan Description

This is a 16 week strength plan specifically designed for trail runners in the build phase of their training cycle. It works through 4 x 4week blocks with 3 sessions per week. Each session is designed to take around 45minutes if you are familiar with the exercises and routines. This plan supplements your running program.

There are video demonstrations for each exercise on the plan for your reference. You will also have access to a larger library of exercises as part of joining Team HP3. Within the plan there are recommendations for regression exercises in case you are finding a particular exercise difficult on any given day. If you can only do 2 strength sessions per week then you can either lengthen the plan, or drop the 3rd session in the week.

You are expected to have access to a gym with dumbbells / barbell, leg press, etc. however all exercises can be modified to use resistance bands if required.

This plan is written by the Team HP3 Strength and Conditioning coach Morgan Ogle.





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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
02:00:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:00:00 00:45:00

Training Load By Week

Tim Pigott

Health & Performance 3

At HP3 our coaching is much more than simply writing a training plan. You don't hire a singular coach, you hire a TEAM. We provide a comprehensive service with your training plan, which also includes support from our sports psychologist, nutritionist, and strength and conditioning coach. My own personal area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

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Refund Policy

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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