6-week Running Program

6-week Running Program

6 Seasons

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

This program requires floor space only.

This routine schedules 6 workouts per week. To train just 3 days a week, use the workouts on Mondays, Wednesdays, and Fridays.

Tuesdays, Thursdays, and Saturdays are optional active recovery that include recommended runs.

Subscribe Share
6-week Running Program
  • Running Schedule

    153 KB

  • Strength Training for Runners

    Episode 1

    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...

  • Rehab Kneeling Workout: Part 1

    Episode 2

    Workout begins 02:17

    T-Arm Reach
    Knee and Hip Extensions
    Contra Crawl
    Out-to-Out
    S-Reach

  • 2.0 Level 3: Squatting with Spiderman

    Episode 3

    4 Double Stacks with 4 Reps per Exercise (4D4R) with Long Kneeling

    Stack 1 (start 04:44)
    Dead Bugs
    Arm Circles
    Narrow Squats

    Stack 2 (13:10)
    Y Cuffs
    A Frames
    Wide Squats

    Stack 3 (22:20)
    Hip Circles
    A Frames
    Staggered Squats

    Stack 4 (30:29)
    Side Crunch
    Saxon Tilt
    Lateral Sq...

  • Rehab Kneeling Workout: Part 2

    Episode 4

    Workout begins 02:34

    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    F2B Out to In
    Vertical Twist

  • Strength Training for Runners

    Episode 5

    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...

  • Rehab Kneeling Workout: Part 3

    Episode 6

    Workout begins 02:35

    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt