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

  • 2.0 Level 4: Lunging with Spiderman

    Episode 1

    4 single stacks with 8 reps per exercise (4S8R)

    Stack 1 (starts 04:14)
    Twist and Reach
    Spiderman Arm Circles
    Long Kneeling (arms at SL)
    Stepping Lunges

    Stack 2 (starts 11:38)
    Y Cuffs with rotation
    Spiderman A-Frames
    Long Kneeling (arms at SL)
    Side Lunges SL

    Stack 3 (starts 19:19)
    Hip Twi...

  • Rehab Step Up Workout: Part 3

    Episode 2

    Workout starts 02:32

    Hitch Hiker
    Scorpion Kick
    Pivot Step
    Step Starfish
    Backward Step Up

  • 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 Step Up Workout

    Episode 4

    Stack 1
    T Arm Crawl
    Abductor Slide
    S2S
    Step Elbow Drop
    Step Up

    Stack 2
    Y Arm Crawl
    Glute Blaster
    Pelvic Tilts
    Step Kickout
    Forward Step Up

    Stack 3
    Hitch Hiker
    Scorpion Kick
    Pivot Step
    Step Starfish
    Backward Step Up

  • 2.0 Level 3: Squatting with Spiderman

    Episode 5

    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 Mixed Workout 1

    Episode 6

    Stack 1- Back Lying to Single Kneeling
    T-Arm Reach
    Knee and Hip Extensions
    Contra Crawl
    Out-to-Out
    S-Reach

    Stack 1- Side Lying to Lunging
    Backstroke
    Clamshells
    Heel Grab
    Ipsi Step Grab
    Forward Lunge

    Stack 1- Front Lying to Step Up
    T Arm Crawl
    Abductor Slide
    S2S
    Step Elbow Drop
    Step Up