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Train to Run Farther, Faster

A training plan for the intermediate runner, this workout session will improve your movement efficiency and your time.

1
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand tall on one leg with your chest up and your shoulder blades back and down. 2. Keeping a straight line between your ear and ankle, bend forward at the waist and lift your other leg straight ...
2
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand tall with your feet hip-width apart and arms at your sides. 2. Step forward into a lunge with one foot, placing the opposite hand on the ground for support and the same side elbow toward th...
3
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your standing leg, grab below your o...
4
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Step back with one foot into a lunge and contract your back glute. 3. Reach the hand of the back leg overhead and bend your torso toward your other han...
5
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand with your back straight, knees unlocked, and arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your s...
6
Sets: 2
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie on your side with your forearm on the ground under your shoulder and your feet stacked on top of each other. 2. Push your forearm away from your body and lift your hips into the air, supportin...
7
Sets: 2
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Lie faceup with your arms to the side, knees bent, and heels on ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight line...
8
Sets: 2
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand with your feet slightly wider than shoulder-width apart, hips back and down, back flat, and a mini band around your legs just above the knees. 2. Keeping one leg stationary, rotate the othe...
9
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Attach a rope to the high pulley of a cable machine and grab it with both hands. With your side to the machine, get in a half-kneeling position with your inside foot up and outside knee on a soft m...
10
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Holding a rope attached to the low cable pulley, begin in a half-kneeling position with your side to the machine, your outside knee down, and inside foot on the floor in front of you. 2. Turn your...
11
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie face up on a bench holding dumbbells at your shoulders with an overhand grip (palms facing forward). 2. Press the weights straight up over your chest. 3. Lower the dumbbells until your uppe...
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Created By IDEA Health & Fitness Association

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.