Off-Season Run Technique

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:31

This program is for an athlete looking to take advantage of the off season to make themselves a faster and more resilient runner with great economy. This program incorporates strength training sessions, technique and drills to get you ready for the prep phase of your season. Try running a 5K time trial before starting this plan and finish with a 5K race to measure progress.

Sample Day 1
0:40:00
Neuromuscular

The first day of training in the week will always be neuromuscularly fatiguing for a few reasons. Trust us on this, we know a thing or two about it. When you perform the plyometric jumping exercises, give yourself a full minute or two between sets, this helps prevent injury.

Start the workout by jumping rope for 5 minutes. Count to 20 jumps or if that's easy do 40. Try some single leg hops too and see if one side is stronger or faster than the other.

Perform glute activation series for 2 sets and 10 reps on each side
Single Leg Hip Bridge
Clam Shells
Fire Hydrants
Donkey Kicks

Box
-Depth jumps from a 6-12" box. You will step off the box and land soft like a ninja. When you land, land into a good squat by sitting your hips back and pushing your knees wide. If you need a cue to help your knee stability use a theraband or resistance band around your knees and keep the tension in the band as you perform this exercise. Perform 10 of these then rest for 1 minute.
-Now perform 2 sets of 10 depth jumps with bounds. When you land from the drop immediately jump up. Be sure to still land softly and sit back with knees wide then recoil back to the air. Using the theraband for this series can be useful as well.

Agility ladders (if you don't have an agility ladder use a line one the ground).
-Double foot taps, moving forward. Perform 2 rounds with right foot leading and 2 with left foot leading.

-Single leg hops forward through the agility ladder. Don't let your knee collapse inward as you land. If you need a cue to help your knee stability use a theraband around your knees and keep the tension in the band as you perform this exercise. Do two sets of each leg.

Finish with 5 more minutes of jumping rope.

Sample Day 2
0:20:00

10 WU build from easy to moderate run

10 min matching the 180 cadence. On the top of every minute check your cadence and adjust then run for the remainder of the minute.

Sample Day 2
0:30:00
Mobility

Foam roll for 15 minutes and stretch for 15 minutes.

Sample Day 3
0:40:00
Full Body

Warm up with 5-10 minutes of rowing/walking/running

Perform 2 sets of each circuit with 8-10 reps

Circuit 1
A. Goblet squat. Hold dumbbell at your chest and squat down. Initiate the movement from the hips, and keep your core engaged through the whole movement. Don't let your knees come over toes, or collapse in. At the bottom let your elbows touch your thighs and press back up.
B. TRX Row or Seated Cable Row. Performed by starting with you arms in an extended position in front of you. Initiate the movement from your shoulder blades by pulling them together and following through with your shoulders and arms. Elbows should stay close to your side and thumbs to your arm pits.
C. DeadBugs, laying on your back with your hands in the air, and your knees bent with feet up. Lower contralateral (opposite) limbs to the ground, as you lower them push your spine deeper into the floor and pull your bellybutton to your spine. Keep your core engaged and return your feet and hand back in the air, switch sides and keep alternating sides.

Circuit 2
A. Deadlift. Start by standing overtop of the dumbbell or kettlebell with your feet at shoulder width. Hinge from the hips by pushing your hips back, with a flat back like a table and reach for the weight. Pull the weight back up using your hamstrings and glutes.
B. Pull-ups or Lat Pull Downs. Arms will be extended overhead, engage the movement from your armpit, pulling your elbows to your side and thumbs to your shoulders. Squeeze your shoulder blades down and together as you progress through the movement. Finish the rep with the bar at your chest.
C. Side planks pulses. From a side plank position with your shoulders and hips stacked, pulse your hips towards the ground and back up. Make the movements quick and rhythmic for :45 on each side.

Sample Day 4
0:20:00

10 WU build from easy to moderate run

10 min of focusing on arm swing for 1 min and 1 min of not focusing on it.

Sample Day 4
0:30:00
Mobility

Foam roll for 15 minutes and stretch for 15 minutes.

Sample Day 5
0:40:00
Full Body (Single limb/Balance)

Warm up with 5-10 minutes of rowing/walking/running

Perform 2 sets of each circuit with 8-10 reps

Circuit 1
A. Step forward and Step back lunges. Pivoting on one leg, step forward to a lunge and return back to starting position then step back to a lunge. Keep core engaged and do not let the bent knee shift over the toes. Switch pivot legs after completing the number of reps.
B. Alternating arms overhead press. Holding 2 dumbells at your shoulders with shoulder blades pulled down and back, press one and lower back to the shoulder. Alternate sides.
C. Body saw planks. Hold a plank and shift your weight forward and back on your forearms, it feels like your cutting a log with an old saw. To give yourself more range of motion put your feet on a towel and let the slide.

Circuit 2
A. Single Leg RDL (Romanian Deadlift). Balancing on one leg, keep your hips stable and spine neutral hinge forward from the hips to touch your shin or toes. Stabilize your knee and don't let your knee collapse in, keep your core engaged through the movement. Alternate legs for the reps.
B. Alternating arm rows. On a machine or dumbells, start with your arms extended and perform a one arm row and then return but without letting the weight rotate you. Alternate sides through the reps.
C. Hollow plank holds. Laying on your back, hold your feet up and shoulders/head up with your arms over your head. Hold for :45

Louie Frank Cicchino
|
Accelero Endurance

AcceleroEndurance is a coaching company designed to inspire and challenge athletes at all levels through scientific based training methods. We welcome all athletes, of all abilities, from all walks of life, and strive to create a community of support in a fun and welcoming environment. Whether you’ve never done a tri before, or you’re a regular on the podium, we can develop training plans to fit your goals and lifestyle.