This is how you build up performance after a base phase. Enjoy the beauty and fun of trail running! Swim & Open Water Sessions are included for active recovery.
Further you'll find a high level strength plan for a fully equipped gym (advanced and experienced athletes only) to download (and print if preferred) including your own protocol to track your progress. If you open your workout you'll find a PDF with the entire plan. Most workouts are connected to You-Tube Links for proper technique. Every week includes mobility and/or stretch sessions for your health and your performance boost.
A fully equipped gym is ideal to conduct this strength plan. Each week consists of 2 strength trainings with a proper warm-up for mobility, injury prevention and health. The plan is designed to fit into a full run training plan. Every session should be doable within 1,5 hours maximum.
Make sure you discuss this plan with your coach if you have one or make sure yourself to take care of your entire training load/stress and proper de-load. Remember for every session: SAFETY FIRST! It would be ideal to conduct the training with a training buddy. All weight lifting exercises must be spotted and/or make sure you use proper safety equipment such as safety bars within the rack.
Run trainings are based on HR zones. All trainings will be matched with your watch if your connection is set up properly. Simply use your watch and start each training!
Please feel free to contact me any time if questions pop up. Always remember: SAFETY FIRST! Enjoy and you'll see an incredible progress within 4 weeks only!
Your Coach, Katharina Steppan, CSCS, Swim & Triathlon Coach
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
Coaching is my absolute passion. I love supporting my athletes on their paths. I coach triathlon, running, cycling, swimming and strength through trainingplans, 1on1 and group sessions and world wide camps. As a Certified Swimming, Triathlon and Strength & Conditioning Coach I put all my knowledge in to make and keep my athletes healthy, strong and fast.
Certified: CSCS (NSCA), USA Triathlon Coach, TP Level II, Sport Mental Coach, State Certified Swim & Triathlon Coach (Olympic Level)