RUNNER

S TRAI
NI
NG
SCHEDULE

WeeK

BL
OCK

Da
y1

Da
y2

Da
y3

pl
yometri
cs

shoul
ders&arms
AbRi
pperX(
ARX)

pl
yometri
cs

shoul
ders&arms
AbRi
pperX(
ARX)

CHest,
&BACK
AbRi
pperX(
ARX)

pl
yometri
cs

shoul
ders&arms
AbRi
pperX(
ARX)

recovery

coresynergi
sti
cs

pl
yometri
cs

Yogax

Two

CHest,
Shoul
ders
&Tri
ceps+arx+
Easyrun

pl
yometri
cs

Back&Bi
ceps+
ARX+EasyRun

YOGAX

l
egs&Back+arx

L
ongrun+
xstretch

restor
easyhi
keor
Xstretch

Two

CHest,
Shoul
ders
&Tri
ceps+arx+
Easyrun

pl
yometri
cs

Back&Bi
ceps+
ARX+EasyRun

YOGAX

l
egs&Back+arx

L
ongrun+
xstretch

restor
easyhi
keor
Xstretch

two

CHest,
Shoul
ders
&Tri
ceps+arx+
Easyrun

pl
yometri
cs

Back&Bi
ceps+
ARX+EasyRun

YOGAX

l
egs&Back+arx

L
ongrun+
xstretch

restor
easyhi
keor
Xstretch

Recovery

coresynergi
sti
cs

pperX(
ARX)
+
three(
3.
1
) AbRi

pl
yometri
cs+
RecoveryRun

shoul
ders&arms
AbRi
pperX(
ARX)+
Runworkout

1
0

three(
3.
2)

coresynergi
sti
cs
+Runworkout

Cardi
ox
+runworkout

ARX+runworkout

1
1

pperX(
ARX)
+
Three(
3.
.
3) AbRi

pl
yometri
cs+
RecoveryRun

shoul
ders&arms
AbRi
pperX(
ARX)+
Runworkout

1
2

three(
3.
4)

coresynergi
sti
cs
+Runworkout

Cardi
ox
+runworkout

ARX+runworkout

ONE

CHest,
&BACK
AbRi
pperX(
ARX)

one

CHest,
&BACK
AbRi
pperX(
ARX)

one

CHest,
&BACK

ARunWorkout

CHest,
&BACK

ARunWorkout

easyrun+
xStretch

YOGAX

Da
y4

Da
y5

Da
y6

YogaX

l
egs&back
AbRi
pperX(
ARX)

kenpoX

YogaX

l
egs&back
AbRi
pperX(
ARX)

kenpoX

restor
easyhi
keor
Xstretch

YogaX

l
egs&back
AbRi
pperX(
ARX)

kenpoX

restor
easyhi
keor
Xstretch

l
egs&back

easyrun+
xStretch
YOGAX
YOGAX+
runworkout
YOGAX
YOGAX+
runworkout

l
onghi
keor
coresynergi
sti
cs easyrun+stretch
yogax

l
onghi
keor
coresynergi
sti
cs easyrun+stretch
yogax

Da
y7
restor
easyhi
keor
Xstretch

restor
easyhi
keor
Xstretch

restor
easyhi
keor
Xstretch

l
egs&Back+arx
+recoveryrun

runworkout+
xstretch

restor
Xstretch

l
egs&Back+arx

runworkout+
xstretch

restor
easyhi
keor
Xstretch

l
egs&Back+arx
+recoveryrun

runworkout+
xstretch

restor
Xstretch

l
egs&Back+arx

runworkout+
xstretch

restor
Xstretch