*Be sure to read the workout plan summary (the tab below entitled, "summary")
3 Way Lunge: 1 repetition = one direction.
Choose a weight where it is difficult to get the prescribed reps. You should not train to failure, but it should be difficult to get the prescribed reps. As the weeks progress, look to increase the weight.
Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more
There is no distance noted because each person varies in their training level. The goal is to train within the 50% to 85% HRR (Heart Rate Reserve) range for 30 minutes.
Heart rate reserve is the difference between your maximal heart rate and your resting heart rate. To find your HRR, you can use a simple formula which uses the age-predicted maximal heart rate (APMHR) equation.
AMPHR = 220 - Age
HRR = APMHR - RHR
*The best time to take your resting heart rate (RHR) is first thing in the morning before getting out of bed.
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1 sets, 00:00:30
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Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more
Choose a weight where it is difficult to get the prescribed reps. You should not train to failure, but it should be difficult to get the prescribed reps. As the weeks progress, look to increase the weight.
Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more
There is no distance noted because each person varies in their training level. The goal is to train within the 50% to 85% HRR (Heart Rate Reserve) range for 30 minutes.
Heart rate reserve is the difference between your maximal heart rate and your resting heart rate. To find your HRR, you can use a simple formula which uses the age-predicted maximal heart rate (APMHR) equation.
AMPHR = 220 - Age
HRR = APMHR - RHR
*The best time to take your resting heart rate (RHR) is first thing in the morning before getting out of bed.
Exercise | |
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Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more
Since all the exercises are bodyweight exercises the difficulty will vary among people due to bodyweight and specific areas of weakness that are different in each person. Look to do your best and always improve on your last workout whether it is better form, more sets, or less rest time.
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Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more