Warm-Up · RAMPPhase 1 · Runner activation · glutes, calves, hips · 6-8 min | Time__ : __ |
![]() | 1 | Calf Raisepelvis dead level — no hip drop on single-leg work | 2 × 10 | | ![]() | 2 | Hip Circlessteady breathing rhythm | 8 + 8 | | ![]() | 3 | Clamshellrun tall — hips forward, eyes on the horizon | 2 × 10 | |
Phase 2 · Run Drills & Neuromuscular Primer6-8 min · 2 rounds · sharp form, full walk-back | Time__ : __ |
![]() | 1 | Jump Ropequick light steps — cadence up, stride quiet | 2 × 20 m | | ![]() | 2 | High Kneesrun tall — hips forward, eyes on the horizon | 2 × 20 m | |
Rounds Phase 3 · Main Running Block8 × 45-s hill @ strong effort · jog down recovery · tall finish | Time__ : __ |
![]() | 1 | Hill Repeatsuphill: short steps, drive the arms · downhill: quick feet, no braking | 8 × 45 s | | ![]() | 2 | Easy Runrecovery pace: slower than feels necessary — that IS the workout | jog-down between | | ![]() | 3 | Skater Hopquick light steps — cadence up, stride quiet | 3 × 5 | |
Progression: Build rule: add 10% weekly volume max, cut back every 4th week. Tempo is comfortably hard — a race pace you could hold for an hour, never a sprint in disguise. | Phase 4 · Runner's Strength & ArmorRunner's gym: unilateral + calf-Achilles + pelvis control · rest 90 s | Time__ : __ |
![]() | 1 | Heel Walk4-s lowering — the Achilles is built slowly | 3 × 12 slow | | ![]() | 2 | Single-Leg Balancepelvis dead level — no hip drop on single-leg work | 2 × 8/side | | ![]() | 3 | Hollow Holdrun tall — hips forward, eyes on the horizon | 2 × 30 s | |
Phase 5 · Runner Cool-Down & Tissue Care4-6 min · calves, hamstrings & hip flexors long, easy breathing | Time__ : __ |
![]() | 1 | Seated Forward Foldsteady breathing rhythm | 45 s/side | | ![]() | 2 | Cobra Posesteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
