Program for Runners (semi-hard)

Program for Runners (semi-hard)

7 Seasons

Advanced
⏱ 20-45 min
📆 3-6 x per week, 6 weeks

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Program for Runners (semi-hard)
  • Running Intro

    Episode 1

    This program is designed to strengthen and lengthen your entire body, especially where you need it most to run better.

    - Improve ankle mobility for better foot strikes
    - Increase flexibility mid thigh to mid torso to lengthen stride
    - Correct head positioning and spinal alignment for better a...

  • Running Schedule

    152 KB

  • MONDAY: Strength Training for Runners

    Episode 2

    This workout is made up of the 3 circuits that each have 3 bodyweight exercises, plus a High Knee Drill. Each bodyweight exercise improves one of three functions below to make you a better runner:

    Exercise A: improve ankle mobility for better foot strikes
    Exercise B: increase flexibility mid thi...

  • TUESDAY: Level 2 Lunging with Starfish

    Episode 3

    4 Single Stacks with 6 reps per exercise

    Side Kneeling Warm Up

    Stack 1 (start 05:12)
    Leg Lifts
    Starfish Twist
    Stepping Lunge

    Stack 2 (11:22)
    Moon Walk
    Starfish Hip Drop
    Tipsy Step

    Stack 3 (17:24)
    Side Crunch
    Starfish Push Up
    Side Lunge

    Stack 4 (23:42)
    Hip Drops
    Starfish Divebomber
    Straight ...

  • WEDNESDAY: Kneeling Workout Part 3

    Episode 4

    Double stack with 8 reps

    Workout begins 02:35
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

  • THURSDAY: Level 1 Squatting with Quad

    Episode 5

    4 Single Stacks with 4 reps per exercise

    Long Kneeling Warm Up

    Stack 1 (starts 04:06)
    Leg Lifts
    Kick Outs
    Narrow Squats

    Stack 2 (08:28)
    Hip Drops
    High Kicks
    Narrow Squats

    Stack 3 (13:12)
    Moonwalk
    Side Kicks
    Wide Squats

    Stack 4 (17:48)
    Side Crunch
    Side Kicks
    Staggered Squats

  • FRIDAY: Strength Training for Runners

    Episode 6

    This workout is made up of the 3 circuits with 3 bodyweight exercises each, plus High Knee Drills. Each exercise improves 1 of 3 functions that make you a better runner:

    Exercise A: improve ankle mobility for better foot strikes
    Exercise B: increase flexibility mid thigh to mid torso to lengthen...