From sprinting, to long distance, roads to trails, Usain Bolt to Eliud Kipchoge, running is fascinating in how broad of a spectrum it covers. While the demands of each individual discipline are slightly different, there are a lot of similarities. You need to have a fully functioning ankle, hip, shoulder, and spine to be able to get into the proper positions to run efficiently. Then you need the strength and stability to exert force in those positions, and finally the endurance to keep on doing it.

The goal of this 4-week program is simple: MOBILITY, STRENGTH, ENDURANCE. We are trying to get into better positions, run longer, run faster, feel better, and create an overall stronger runner. We focus on mobility to make sure your hips, ankles, shoulders, and spine, move and function the way human hips, ankles, shoulders and spines should. If my hip is lacking range of motion, my gait cycle will be altered and either be best case scenario less efficient, or worst case scenario injurious. Increasing endurance is a no brainer for an endurance sport. The conditioning portion of this program is broken down into 3 days per week of running, split into a short interval day, a long interval day, and a stamina day. The goal of this breakdown is to focus on being able to run longer, but also being able to run faster, and recover better.

YOUR PDF DOWNLOAD WILL INCLUDE A PERIODIZED PLAN WITH VIDEO LINKS TO ALL THE EXERCISES PLUS VALUABLE NUTRITION INFORMATION; EDUCATION, SAMPLE MEAL PLAN AND GROCERY LIST.