Running Health

The following is a 4-week program designed specifically to help athletes gain confidence, move better, feel better, and along the way, lose some fat through training.

For the best results we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.
I used to give out the general saying, "Weight loss is 80% diet and 20% exercise" speech. I have come to the conclusion that weight loss AND performance goals are RECOVERY driven. That means If you don't do the simple things after you workout, your results will stagnate quicker and burnout will definitely be in your future!

This training plan covers 4-weeks of fat-loss exercise progressions and can be repeated or used as preparation for more intense training programs.

Overall, the training for this program has a sharp focus on aerobic conditioning, work capacity circuits, and total-body muscular endurance.
Training is designed on a 3 day per week format (Exercising on non consecutive days). Each week you will have 3 prescribed training sessions (Ranging from aerobic / energy system development to strength-endurance and finish with some tempo / speed work).

The workouts are progressive in nature and built to keep you going in a positive direction.
Most sessions take between 40-50 minutes
This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.

WEEKLY SCHEDULE
Mondays: Running Specific Warmup, Work Capacity via Running,

Wednesdays: Warm up, Weight Circuit, Lite Jog / Walk

Fridays: Running Specific Warm up, Work Capacity or Tempo / Sprints

REQUIRED EQUIPMENT
- Timepiece or stopwatch

- 2x Dumbbells / Kettlebells of either 15# or 25#

- Foam Roller / Lacrosse Ball

- Course or track of known distances (20yds, 25yds, 1 mile and 1.5 miles)

COMMON QUESTIONS
Q: How long should the training sessions take?

A: Each session should take around 30-60 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

Q: What equipment do I need for this plan?
A: Timepiece or stopwatch, 2x Dumbbells / Kettlebells of either 15# or 25#, Foam Roller and or Lacrosse Ball, Course or track of known distances (20yds, 25yds, 1 mile and 1.5 miles)

Q: What if I miss a training day?

A: Ideally, you will train 3 days in a week. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Q: Where do I find unfamiliar exercises?

A: Click on the picture of the exercise on your app and will take you to a video of that exercise.

Q: Can I print out sessions to take to the gym?
A: Yes – you can print a week of programming at a time.