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)
  • MONDAY: Strength Training for Runners

    Episode 1

    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 2

    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: Lunging Workout Part 2

    Episode 3

    Double stack with 8 reps

    Workout begins 02:20
    Snow Angels
    Hip Circles
    Heel Grab Under
    Step Grab Under
    Backward Lunge

  • THURSDAY: Level 2 Back Lying to Squatting

    Episode 4

    4 Single Stacks with 6 Reps

    Back Lying- Inch Worm- Side Kneeling- Squatting arms at T

    Stack 1 (starts 5:25)
    Glute Hip Ups legs straight
    Bloomers
    Narrow Squats

    Stack 2 (14:05)
    Up and Over legs straight
    Deep Squats
    Wide Squats

    Stack 3 (21:45)
    Windshield Wipers legs straight
    Vertical Twist
    Stag...

  • FRIDAY: Strength Training for Runners

    Episode 5

    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...