Strength is the backbone of an elegy endurance athlete. The Strength for Mid and Long Distance plan is designed to fully incorporate all strength-related needs in the training routine of a middle/long distance runner. It will help the athlete building a solid body structure able to safely handle an important volume of training. Strength, Power, Core Work and Self Myofascial Release are the four ingredients used to craft this program destinated to all distance lovers, from 5K to Marathons. The plan includes 3 strength sessions per week structured on a 3+1 module (3 weeks of load, 1 week of reduced load). Specific modifications can be applied in relation to the running program of each athlete. Included in the training program is one video analysis and a 15 minutes Video Call per week.
The plan in details:
Weeks in the plan: 4 (3+1)
Strength Session/week: 3
Video Analysis/week: 1
Video Call/Conference: 15 minutes/week
Program Delivery and Methods:
Programs will be shared confidentially on a dedicated Dropbox folder in Excel Format for easy editing and fluent exchange of information in between athlete and coach. The athlete is required to fill in the program with training results and personal notes (timings, weights lifted, RPE, mood, etc.)
Thanks to Polar technologies and Polar Flow platform highly detailed training report can be additionally shared in order to have a more in-depth valuation of the load for each session and improvements along the program. It is necessary to possess a Polar sensor (H7 and H10 are suggested) and activate a Polar Flow account. Here is an example of a training report: https://flow.polar.com/training/analysis/2954777610
Training programs are highly personal. Sharing and reselling to third parties is strictly prohibited.
Feel free to email any additional question to: firstname.lastname@example.org