Run Program: Workout #1

This program has been specifically designed to coincide with your run training plan, weekly workouts will progress throughout the weeks. The first few weeks are basic movements to build a foundation, as it will then progress to more multi-planar, advanced, single limb exercises. Progress as you are comfortable, providing feedback to your coach as needed or contacting Triplex Training with any questions specific to strength training (info@triplextraining.com). You may have a rest week, or down week that Coach Susan will explain in your schedule, you may have limited strength workouts that week.

 

Warmup: 5-15 min of light cardio to increase HR, as well as dynamic stretches to prepare yourself for ST session.

Workout: 6 exercises, complete 1:00 of each exercise with a  :30 Rest Interval. Follow the exercises in the order listed and go through 3 complete rounds. 

Cooldown: Light stretching/foam roll…

Total Time: 45:00

#1)

As many squats in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#2)

As many push-ups in one minute as possible. Increase speed as you improve, while maintaining quality form.

#3)

Hold a solid plank for 1:00. If you can’t make the whole minute, take quick breaks.

#4)

As many Glut Bridges in 1:00 as you can.  Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#5)

As many tricep dips in 1:00 as you can. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#6)

As many heel touches in one minute as possible.  Increase speed as you improve, while maintaining quality form.