Running Daily Training Plans
Designed for an aerobic training cycle that will address running form and mechanics. Complete at least one training section of the listed training section below, then a 12-minute run. Measuring Distance: Record how far you were able to run in the 12 minutes. This will be used to baseline and evaluate progress over time
Movement Drills
Hamstring Sweeps
Alt Glute Walk
Pony Dill
C-Skip
Single Leg Drills
Zombie Running
Hip Airplane
Elephant Walk
Bounding Single Leg RDL
Warrior 3
Steady State Cardio
For the next 12 minutes, go as fast as you can and record the distance covered in that time. After this, you may return to a previous training set. This is the Main training event for the day.
Training plan to address improvement in overall knee health and core stiffness. Steady State Cardio is the main training event. Record your distance traveled.
Knee and Core Drills 1
Side Plank
Single Leg Bridge
Box Sit-up
Reverse Nordic Curl
Core Stiffness Training
Bear Crawl Hold
Palloff Press
Dead Bug with Weight
Steady State Cardio
25-36 mins, record your distance traveled
Designed part of an aerobic training cycle addressing running form and mechanics. There will be a focus on hip mobility and being able to extend each hip fully.
Hip Mobility Drills
Shin Box, Good Morning
Shin Box, Figure 4
Reverse Plank
Shin Box, Getup
Steady State Cardio
25-36 mins cardio
Record and track distance traveled
Designed for an aerobic training cycle focusing on plyometric and improving VO2max—complete warm-up, movement drills, and plyometric box drills. A 25-36 min steady-state cardio will follow as the main training event for the day. Record your distance covered.
Movements Drills (for Form correction)
Leg Trace
Alt Glute Walk
Walking Hamstring Ext
A-Skip
Plyo Drills
Pogo Jump
Box Jumps
Depth Jumps
Single Leg Bound
Steady State Cardio
25-36 Mins Record your distance traveled.
Designed for an aerobic training plan to address improvement in overall running form. Steady State Cardio is the leading training event. Record your distance traveled
Movements Drills (for Form correction)
Leg Trace
Alt Glute Walk
Walking Hamstring Ext
A-Skip
B-Skip
C-Skip
Designed for an aerobic training cycle that will focus on plyometric, core stiffness, and knee health. Complete Warm-up, Core and Knee static movement drills, 25 meter movement drill, then run x1 1/2 mile and record the time, rest 90 sec, and repeat the 1/2 mile run x3 total times. Keep your times within a 20-second difference.
Plyo Drills
Pogo Jump
Box Jumps
Depth Jumps
Single Leg Bound
Knee & Core (If you need help in these areas)
Side Plank
Single Leg Bridge
Box Sit-up
Reverse Nordic Curl
Movements Drills (for Form correction)
Leg Trace
Alt Glute Walk
Walking Hamstring Ext
A-Skip
B-Skip
C-Skip
Running Training (Only required for the training)
3 Sets of Sprints for 400-800 meters