Training Plans

Strength Training For Runners

Strength Training For Runners 

Click Here To Download Program In Microsoft Excel Format

Program Description: This program focuses on injury prevention, increasing muscular endurance, strength, and power while maximizing the runner's strength to weight ratio (without bulking up or adding unnecessary weight).  Runners who follow this program can expect to see improved performance, muscles that are stronger and more efficient, and improvements in VO2 max and race times.

Program Skill Level: All levels

Programs Training Stress: Medium

Program Duration: 16 weeks/48 total workouts/2-3 days week/30-45 minutes each session.

 

12 Week Off-Season Strength & Conditioning Program for Cyclists

 Strength Training Program For Cyclists

Click Here To Download Program In Microsoft Excel Format and be sure to read this article before starting the program

Program Description: This program focuses on injury prevention, increasing muscular endurance, strength, and power while maximizing the cyclists'/mountain bikers' strength to weight ratio (without bulking up or adding unnecessary weight).  Cyclists/Mountain Bikers who follow this program can expect to see improved performance, muscles that are stronger and more efficient, higher power output, and improvements in VO2 max and race times. 

Program Skill Level: All levels

Programs Training Stress: Medium

Program Duration: 12 weeks/36 total workouts/3 days week/45-60 minutes each session.

Program Creator: Kellan Anderson, CSCS

 

Obstacle Course Racing Training Program

 Obstacle Course Racing Training Program

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Program Description: This program focuses on increasing cardiovascular endurance, muscular endurance, strength, power, flexibility, and injury prevention while maximizing the everyday athlete's strength to weight ratio (without bulking up or adding unnecessary weight).

Program Skill Level: Beginner To Intermediate.

Programs Training Stress: Easy, Moderate, and Difficult. The individual can tailor workouts to their abilities through the amount of weight used, sets performed, and modifications of exercises. Your max HR can be estimated using: 207- (your age x .07) = max HR.

Program Duration: 4-week program consisting of OCR-focused training 2-3 days/week. 45-75 minutes/session. Cardiovascular training 1 day/week 45-90 minutes/session. 16 total workouts.

Program Notes: For strength training use weight that allows you to successfully complete all reps. Increase/decrease weight if the load is too easy/hard. Last rep in each set should be very difficult. Perform strength training workouts no sooner than 24 hours after a long-run. Always include a dynamic warm-up before workouts. Replace pull-ups with lat pull-downs if needed.

Program Creator: Michelle Budet, MS

 

Olympic Distance Triathlon Training Program

Triathlon Training Program

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Program Description: This program was designed for the intermediate level athlete. Athletes should already have a moderate to moderately-strong aerobic base before beginning this program. The goal of this program is to have the athlete race ready for an Olympic distance triathlon in 10 weeks

Program Skill Level: Intermediate

Program Training Stress: Moderate, will gradually progress intensity over the 10 weeks with a deload week and a taper week. 

Program Duration: 10 weeks/ 6 days a week

Program Creator: Chris Irvine, M.Ed, CSCS



In Season Strength Training Program For All Endurance Athletes

Program Description: This program is designed for all levels of endurance athletes, and it features 2 days of resistance training per week that can be added into most endurance training programs. The goal of this program is to build muscular tone, strength, and strength endurance, which will then improve endurance exercise economy.

Program Skill Level: Beginner to advanced

Program Training Stress: Light to moderate

Program Duration: 4 weeks/ 2 days a week

Program Creator: Jordan Joy, Ph.D., CISSN, CSCS


Boston Marathon Training Program

boston marathon training plan

 

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Program Description: This program was designed for the intermediate level athlete. Athletes should already have a moderate to moderately-strong aerobic base before beginning this program. The goal of this program is to have the athlete race ready for the Boston Marathon in 10 weeks

Program Skill Level: Intermediate

Program Training Stress: Moderate, will gradually progress intensity over the 10 weeks with a taper week. 

Program Duration: 10 weeks/ 6-7 days a week

Program Creator: Peyton Hoyal