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.

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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 Lunging Workout

    Episode 2

    Stack 1
    Back Strokes
    Clamshells
    Heel Grab
    Ipsi Step Grab
    Forward Lunges

    Stack 2
    Snow Angels
    Hip Circles
    Heel Grab Under
    Step Grab Under
    Backward Lunges

    Stack 3
    Arm Swings
    ITB Leg Lifts
    Heel Grab Around
    Step Grab Around
    Open Lunge

  • 2.0 Level 3: Hip Hinge with Starfish

    Episode 3

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

    Long Kneeling Warm Up

    Stack 1 (start 04:52)
    Windshield Wipers
    Starfish Twist
    Deadlifts

    Stack 2 (13:36)
    Twist & Reach
    Starfish Twist
    RDL's

    Stack 3 (21:20)
    Straight Wide Leg
    Starfish Hip Drop
    1-legged Deadlifts

    Stack 4 (30:16)...

  • Rehab Step Up Workout: Part 1

    Episode 4

    Workout starts 02:15

    T Arm Crawl
    Abductor Slide
    S2S
    Step Elbow Drop
    Step Up

  • 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 Step Up Workout: Part 2

    Episode 6

    Workout begins 02:27

    Y Arm Crawl
    Glute Blaster
    Pelvic Tilts
    Step Kickout
    Forward Step Up