25
Sep
2019
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The Strength Training and Running Plan

This weeks 7 DAY WORKOUT PLAN is a strength training and running plan. This gives you an idea how you might structure your weekly training in order to improve your strength for running performance.

 

DAY ONE – LIGHT RESISTANCE TRAINING WITH A FOCUS ON UPPER BODY

3 sets on each exercise for 10-12 reps. Rest to be 30-60 seconds.

  • Bench Press
  • Lat Pull down
  • Cable High Pull
  • Barbell Shoulder Press
  • TRX Pikes

 

DAY TWO – SHORT MIXED SPEED RUN

Interval run. 5 minutes warm up pace.(RPE 5-6)  Perform 2 minutes fast pace (RPE 8-9) and 1 minute jog pace (RPE 5-6) for 20 minutes. 5 minute cool down.

 

DAY THREE – RUN WORKOUT PLUS STRENGTH FOCUSED LEG SESSION

20 minute easy pace run followed by leg focused strength plan.

Perform 3 sets for 10-12 reps with rest phases of 30-60 seconds.

  • Leg Press
  • Leg Extension
  • Leg Curl
  • Calf Raises
  • Leg Raises
  • Decline Sit Up

 

DAY FOUR – REST DAY WITH A FOCUS ON MUSCULAR REHABILITATION

REST DAY. Full body stretches plus foam rolling session.

 

DAY FIVE – SPEED PLAY PLUS LIGHT WEIGHT LOWER BODY STRENGTH TRAINING

Fartlek Run. Speed play using RPE scale from 5-10. 20 minutes. Lower body strength training plan after.

Perform 3 sets for 12-15 reps with rest phases of 30-60 seconds.

  • Leg Press
  • Leg Extension
  • Leg Curl
  • Calf Raises
  • Leg Raises
  • Decline Sit Up

 

DAY SIX -REST DAY WITH A FOCUS ON MUSCULAR REHABILITATION

REST DAY. Full body stretch and foam rolling session.

 

DAY SEVEN – ENDURANCE RUN

Long Run at moderate pace. RPE 6-8

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Em Fitness - Personal Trainer in Brighton and Hove

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