Slash Time Off Your Race Pace

A training plan for the advanced runner, this workout session will improve your time.

1
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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 b...
2
Sets: 1
Weight:
Reps: 5
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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
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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
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1. Stand with your arms at your sides, elbows bent 90 degrees. 2. March forward by lifting one knee up as you pull the arm of the same leg back and drive the opposite arm forward. 3. Drive your foot...
5
Sets: 1
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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...
6
Sets: 1
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1. Stand tall with your arms at your sides. 2. Reach one foot back behind you and across your other foot. 3. Square your hips back to the starting position, and then sit back and down into a squat....
7
Sets: 2
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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...
8
Sets: 2
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Lie face up with your arms at your sides, knees bent, and heels on the ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straig...
9
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...
10
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
11
Sets:
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Intensity:
1. Lie face up on the floor with your arms at your sides, knees bent, and heels on a pair of slides. 2. Contract your glutes to raise your hips, creating a straight line from your shoulders to your kn...
12
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
13
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie face up on a bench holding dumbbells straight over your chest with an overhand grip (palms forward). 2. Keeping your left arm straight, lower the dumbbell in your right hand until your upper ...

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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.