THE REAL RUNNER WORKOUTS


STRIDE LENGTH

Stride length depends upon power output of the hamstrings, glutes, and back.
Make sure athlete is using full range of motion - knee to pad and full extension back.

6 SETS (1-MINUTE Rest Setween sets)
1. Resistance LEVEL 3 8-10 FAST Reps
2. Resistance LEVEL 3 8-10 FAST Reps
3. Resistance LEVEL 2 8-10 FAST Reps
4. Resistance LEVEL 2 8-10 FAST Reps
5. Resistance LEVEL 1 8-10 FAST Reps
6. Resistance LEVEL 1 8-10 FAST Reps

STRIDE FREQUENCY

Stride frequency can be increased using single-leg plyometrics for speed & distance.
Make sure athlete is using full range of motion - knee to pad and full extension back.

6 SETS PER LEG (1 MINUTE Rest Between Sets)
1. Resistance LEVEL 2 8 FAST Reps R&L Leg
2. Resistance LEVEL 2 8 FAST Reps R&L Leg
3. Resistance LEVEL 2 8 FAST Reps R&L Leg
4. Resistance LEVEL 3 8 FAST Reps R&L Leg
5. Resistance LEVEL 3 8 FAST Reps R&L Leg
6. Resistance LEVEL 3 8 FAST Reps R&L Leg

STRENGTH DEVELOPMENT

This can be tailored to fit each athlete by changing level of resistance, increasing time/reps, or both.
Make sure athlete is using full range of motion - knee to pad and full extension back.

7 SETS (2.5 MINUTE Rest Between Sets)
1. Resistance LEVEL 2 8-10 Reps OR 10-15 SECONDS
2. Resistance LEVEL 2 8-10 Reps OR 10-15 SECONDS
3. Resistance LEVEL 3 8-10 Reps OR 10-15 SECONDS
4. Resistance LEVEL 3 8-10 Reps OR 10-15 SECONDS
5. Resistance LEVEL 3 8-10 Reps OR 10-15 SECONDS
6. Resistance LEVEL 3 8-10 Reps OR 10-15 SECONDS

ACCELERATION DEVELOPMENT

This can be tailored to fit each athlete by changing level of resistance, increasing time/reps, or both.
Make sure athlete is using full range of motion - knee to pad and full extension back.

WORKOUT #1
30 SECOND Rest Between Sets
1. Resistance LEVEL 2 7 SECOND Sprint
2. Resistance LEVEL 2 7 SECOND Sprint
3. Resistance LEVEL 2 7 SECOND Sprint
4. Resistance LEVEL 1 7 SECOND Sprint
5. Resistance LEVEL 1 20 SECOND Sprint
WORKOUT #2
30 SECOND Rest Between Sets
1. Resistance LEVEL 3 5 SECOND Sprint
2. Resistance LEVEL 3 5 SECOND Sprint
3. Resistance LEVEL 2 SECOND Sprint
4. Resistance LEVEL 1 SECOND Sprint
5. Resistance LEVEL 1 25 SECOND Sprint
WORKOUT #3
30 SECOND Rest Between Sets
1. Resistance LEVEL 2 8 SECOND Sprint
2. Resistance LEVEL 2 12 SECOND Sprint
3. Resistance LEVEL 2 15 SECOND Sprint
4. Resistance LEVEL 1 20 SECOND Sprint
WORKOUT #4
30 SECOND Rest Between Sets
1. Resistance LEVEL 2 3-5 SECOND Sprint
2. Resistance LEVEL 2 3-5 SECOND Sprint
3. Resistance LEVEL 2 3-5 SECOND Sprint
4. Resistance LEVEL 1 20 SECOND Sprint

SPEED TRAINING

FOCUS ON FORM

To tailor to different athletes, adjust the level of resistance and/or increase time/tucks.
Have partner adjust resistance to allow for continuous work.

FIRST 6-WEEK CYCLE
WEEKS 1 & 2
Resistance LEVEL 1
10 SECONDS Slow, 10 SECOND Sprint
REST 1 MINUTE
10 SECONDS Slow, 10 SECOND Sprint
WEEKS 3 & 4
Resistance LEVEL 2
20 SECOND Sprint
REST 1 MINUTE
20 SECOND Sprint
WEEKS 5 & 6
Resistance LEVEL 3
30 SECOND Sprint
REST 1 MINUTE
30 SECOND Sprint
SECOND 6-WEEK CYCLE
WEEKS 7 - 10
5 SECOND Sprint - LEVEL 3
5 SECOND Sprint - LEVEL 3
5 SECOND Sprint - LEVEL 2
5 SECOND Sprint - LEVEL 1
5 SECOND Sprint - LEVEL 1
REST 1 MINUTE - REPEAT CIRCUIT
WEEKS 11 & 12
LEVEL 3 - 15 SECOND Sprint
LEVEL 3 - 3 Plyo Tuck + 5 SECOND Sprint
LEVEL 2 - 20 SECOND Sprint
LEVEL 1 - 15 SECOND Sprint
LEVEL 1 - 3 Plyo Tuck + 5 SECOND Sprint
REST 15 SECONDS BETWEEN EACH EXERCISE
REPEAT CIRCUIT 2X