About the Program

Every week, I develop a 10-20 minute workout for our members to perform 3-5 times during the week. The focus is on picking key single leg and core exercises that target the running muscles, to be most time-effective.

Each week we incorporate a variety of important areas to improve a runner’s physical development, keeping each of the workouts different and challenging!

For full support with this week’s program, visit the members-only Facebook group 🙂

Main Workout:

This is to be performed 3-5 times per week and should take you 10-20 minutes. Usually, I recommend you make time for this after a run, but you can complete it anytime. You will also find key exercises to perform pre-run.

Half kneeling low to high chop: 3 x 8 e/s

Bulgarian Split Squat: 3 x 10

Single leg hip hydrants: 3 x 12 (3 low, 3 mid, 3 high, 3 hip flexion at top)

Single leg deadlift holding ball: 3 x 8 e/s

Download Progress Chart:

Pre-Run Routine:

Before each run this week, I’d like you to take 5 minutes to perform the following two drills. 5 minutes of walking or a few rounds of light squats will be adequate to get your body ready for these pre-run mobility and activation drills.

Calf warm up: x 2 minutes

Walking lunge to calf raise: x 5 each side

Post-Run Routine:

90/90 Hip Switch Stretch– 90 seconds alternating sides

Couch Stretch for Quads – x 60 secs e/s

Enjoy! If you have any questions, please head over to the Facebook group and ask me 🙂