6 Week Running Resistance Programme

by

FG CardioGreen Weight Loss LogoFat Burn

 

Suitable for:

Anyone looking to lose weight and tone up.

An in season runner transitioning between races with roughly an 8 to 6 week gap​​ (e.g. having completed an April Marathon this can then be used to carry fitness into half marathon or 10k in late May).

 

 

Week 1 - 6

 

2 Weeks Pre Race

 

 

This programme incorporates both running and resistance elements of the programme.

 

The aim is to complete​​ two​​ resistance sessions during the week to build full body endurance, develop the core to promote good posture while running. ​​ The sessions will be​​ based around compound (multi joint exercises) and avoiding muscle isolation exercises. ​​​​ Do not be tempted to attempt a third session because it could impact the quality of running training which is still relatively heavy.

 

The weekly timetable is planned to allow for the resistance sessions to be completed, running recovery sessions on the same days, and allow to both the speed/hill sessions to take place on none resistance training days.​​ 

 

The long run​​ can then take place on a Sunday after a rest day on Saturday.

Two weeks out​​ from the race drop the resistance sessions to​​ once a week. ​​​​ Completed on the Monday. Maintain intensity of runs but reduce mileage by 50%.

 

In the final week of training there should be no resistance training or heavy speed/hill work to allow the body to be rested for race day.

 

 

 

 

Suggested Weekly Timetable:

Day

Session

Monday

 

Resistance 1 and Recovery Run (5-10k)

Tuesday

 

Running – Speed Session (10k)

Wednesday

 

Resistance 2 and Recovery Run (5-15k)

Thursday

 

Running – Hill Session (8k)

Friday

 

Recovery Run (10k)

Saturday

 

REST

Sunday

 

Running – Long Slow Distance (15-35k)

 

Timings to be decided by the subject to fit with schedule.

Subject to complete a full body stretch at least once each day.

To be completed in conjunction with a calorie controlled diet.

Warm Up for 5 minutes with dynamic stretching before each resistance session. ​​ 

Cool down with a static stretch at the end of each session.

 

Resistance Session​​ 1

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

1A

BB Deadlift

60% 1RM

3

15

2-0-2-0

45​​ 

 

 

1B

Leg Curl Machine

60% 1RM

3

15

2-0-2-0

2A

DB Incline Press

60% 1RM

3

15

2-0-2-0

45

 

 

 

2B

NG Pull Up

60% 1RM

3

15

2-0-2-0

2C

Calf Raise (Individual leg – 3 sets each side)

60% 1RM

3

15

2-0-2-0

3A

Shoulder Press

60% 1RM

3

15

2-0-2-0

45​​ 

 

 

3B

Kettlebell Swings

60% 1RM

3

15

2-0-2-0

4A

60s Plank

Bodyweight

2​​ 

60s

N/A

45

 

 

4B

Hanging Leg Raises

Bodyweight

2

Failure

2-1-2-1

 

 

Resistance Session​​ 2

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

1A

DB Chest​​ Fly

60% 1RM

3

20

2-0-2-0

45​​ 

 

 

1B

BB Bent Over Row

60% 1RM

3

20

2-0-2-0

2A

Deadlift

60% 1RM

3

20

2-0-2-0

 

45

2B

Hamstring Bridge

Bodyweight

3

20

2-0-2-0

 

3A

DB Lateral Raise

60% 1RM

3

20

2-0-2-0

45​​ 

 

 

3B

NG Cable Row

60% 1RM

3

20

2-0-2-0

4A

BB Russian Twist​​ 

65% 1RM

3

15

2-1-2-0

45

 

4B

Plank

Bodyweight

3

1min

N/A

 

 

 

 

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