Runner's World 2006 Get Strong Plan
44 weeks - $59.99
Total Hours: 238
Total Hours: 238
This is the complete plan found in the December issue of Runner’s World and includes everything you need to get started on the road to your best season ever! Designed by professional strength coaches specifically for runners, this plan aims at developing sport specific flexibility, stability, strength & power to improve your running performance and reduce your chances of injury. It is designed for the beginner to elite runner with at least 1 year of experience in the gym. Includes workout tracking documents, flexibility & warm up routines, photos of each exercise and accompanying documents to eliminate guesswork. This plan is guaranteed to take your running performance to the Next Level this season! (For video examples of each exercise check out The Next Level, DVD at www.endurofit.com)
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 1:30
Core, Chest & Back WU: 5-10 min of light cardio followed by the Active Flexibility Routine MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest periods (Superset opposing movements) CD: Optional cardio & stretching
Planned Time: 1:30
Core, Chest & Back WU: 5-10 min of light cardio followed by the Active Flexibility Routine MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest periods (Superset opposing movements) CD: Optional cardio & stretching
Day #2
Custom
Planned Time: 1:30
Legs & Core WU: 5-10 min of light cardio & the Active Flexibility Routine MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest (superset any opposing movements) CD: Optional cardio, stretching or Self Myfascial Release work
Planned Time: 1:30
Legs & Core WU: 5-10 min of light cardio & the Active Flexibility Routine MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest (superset any opposing movements) CD: Optional cardio, stretching or Self Myfascial Release work
Day #3
Static Flexibility & Self-Myfascial Release
Planned Time: 0:30
Flexibility Work WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Planned Time: 0:30
Flexibility Work WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Day #4
Custom
Planned Time: 1:30
Core & Arms WU: 5-10 min of light cardio MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest (superset any opposing movements) CD: Optional cardio, stretching or Self Myfascial Release work
Planned Time: 1:30
Core & Arms WU: 5-10 min of light cardio MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest (superset any opposing movements) CD: Optional cardio, stretching or Self Myfascial Release work
Day #5
Custom
Planned Time: 1:30
Core & Shoulders WU: 5-10 min of light cardio MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest (superset any opposing movements) CD: Optional cardio, stretching or Self Myfascial Release work
Planned Time: 1:30
Core & Shoulders WU: 5-10 min of light cardio MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest (superset any opposing movements) CD: Optional cardio, stretching or Self Myfascial Release work
Day #6
Static Flexibility & Self-Myfascial Release
Planned Time: 0:30
Flexibility Work WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Planned Time: 0:30
Flexibility Work WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Day #7
Static Flexibility & Self-Myfascial Release
Planned Time: 0:30
Flexibility Work WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Planned Time: 0:30
Flexibility Work WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Day #8
Custom
Planned Time: 1:30
Core, Chest & Back WU: 5-10 min of light cardio followed by the Active Flexibility Routine MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest periods (Superset opposing movements) CD: Optional cardio & stretching
Planned Time: 1:30
Core, Chest & Back WU: 5-10 min of light cardio followed by the Active Flexibility Routine MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest periods (Superset opposing movements) CD: Optional cardio & stretching
Day #9
Custom
Planned Time: 1:30
Legs & Core WU: 5-10 min of light cardio & the Active Flexibility Routine MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest (superset any opposing movements) CD: Optional cardio, stretching or Self Myfascial Release work
Planned Time: 1:30
Legs & Core WU: 5-10 min of light cardio & the Active Flexibility Routine MS: 3 sets/12, 10, & 8 reps each workout, increasing weight each set, 45-60 rest (superset any opposing movements) CD: Optional cardio, stretching or Self Myfascial Release work