6-week Running Program

6-week Running Program

6 Seasons

⏱ 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.

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6-week Running Program
  • Running Schedule

    153 KB

  • 2.0 Level 3: Step Up with Quad

    Episode 1

    4 Double Stacks with 4 reps per exercise (4D4R)

    Short Kneeling Warm Up

    Stack 1 (start 04:43)
    Glute Hip Ups
    Stork Stance

    Stack 2 (11:50)
    Moose Antlers
    High Kicks
    Gate Swings

    Stack 3 (20:28)
    Side Kicks
    Cross Steps

    Stack 4 (29:15)
    Hip Drops
    Table Tops

  • Rehab Kneeling Workout

    Episode 2

    Stack 1
    T-Arm Reach
    Knee and Hip Extensions
    Contra Crawl

    Stack 2
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    F2B Out to In
    Vertical Twist

    Stack 3
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

  • Strength Training for Runners

    Episode 3

    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 Lunging Workout: Part 1

    Episode 4

    Workout begins 02:22

    Heel Grab
    Ipsi Step Grab
    Forward Lunge

  • 2.0 Level 3: Lunging with Inch Worm

    Episode 5

    4 Double Stacks with 4 reps per exercise (4D4R)

    Short Kneeling Warm Up

    Stack 1 (start 05:36)
    Up & Overs
    Stepping Lunge

    Stack 2 (18:45)
    Hip Twists
    Deep Squat
    Side Lunge

    Stack 3 (27:22)
    Dirty Dogs
    Vertical Twist
    Tipsy Steps

    Stack 4 (37:05)
    Kneeling Switch
    Straight Lunge

  • Rehab Lunging Workout: Part 2

    Episode 6

    Workout begins 02:20

    Snow Angels
    Hip Circles
    Heel Grab Under
    Step Grab Under
    Backward Lunge