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 3 Step Up with Quad

    Episode 2

    4 Double Stacks with 4 reps per exercise

    Short Kneeling Warm Up

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

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

    Stack 3 (20:28)
    Pointers
    Side Kicks
    Cross Steps

    Stack 4 (29:15)
    Hip Drops
    Table Tops
    Straddle Steps

  • WEDNESDAY: Step Up Workout Part 1

    Episode 3

    Double stack with 8 reps

    Workout starts 02:15
    T Arm Crawl
    Abductor Slide
    S2S
    Step Elbow Drop
    Step Up

  • 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 2:06)
    Glute Hip Ups legs straight
    Bloomers
    Narrow Squats

    Stack 2 (10:52)
    Up and Over legs straight
    Deep Squats
    Wide Squats

    Stack 3 (18:26)
    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...