XLAthlete.

com Muscle Endurance For Distance Runners Block 1

Name 90.0 70.0 50.0 50.0 50.0 60.0 50.0 50.0 40.0 40.0 30.0 10.0 40.0 15.0 20.0 20.0 72.0 120.0 50.0 40.0

Week 1 - Workout 1 Week 1 - Workout 2

Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps
Dynamic Warm Up 2-3 Minutes Dynamic Warm Up 2-3 Minutes
Half Squat Jump Hip Flexor
Weight Range Reps and Rate Rest Information Resistance Reps and Rate Rest Information
With Weight Eccentric Prone
30.0 to 40.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
Go as low as
30.0 to 40.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec possible to
30.0 to 40.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec fully stretch
Keep a steady
Set 1 30.0 to
30.0 to
40.0
40.0
8 reps in 10 sec
8 reps in 10 sec
60 sec
60 sec
pace
Set 1 None
None
6 reps (5 sec down) each
6 reps (5 sec down) each
60 sec
60 sec
the hip flexor -
5 second
count on way
down
30.0 to 40.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec

Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Rest Interval
Build Up Running - 60 to 80 meters (2-3 reps) Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes
(8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time

Half Squat Jump Hip Flexor

Weight Range Reps and Rate Rest Information Resistance Reps and Rate Rest Information
With Weight Eccentric Prone
30.0 to 40.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
Go as low as
30.0 to 40.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec possible to
30.0 to 40.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec fully stretch
Keep a steady
Set 2 30.0 to
30.0 to
40.0
40.0
8 reps in 10 sec
8 reps in 10 sec
60 sec
60 sec
pace
Set 2 None
None
6 reps (5 sec down) each
6 reps (5 sec down) each
60 sec
60 sec
the hip flexor -
5 second
count on way
down
30.0 to 40.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec

Complete These Recovery Exercises Complete These Recovery Exercises

Laying Wall Shakes 1 to 2 Minutes Laying Wall Shakes 1 to 2 Minutes
Recovery Glute Ham Hang 1 to 2 Minutes Recovery Glute Ham Hang 1 to 2 Minutes
Isometric Split 1 to 2 Minutes Each Leg Isometric Split 1 to 2 Minutes Each Leg
Work Work
Foam Roller Work Complete For Each Leg Foam Roller Work Complete For Each Leg
Band Stretching 1 Complete For Each Leg Band Stretching 2 Complete For Each Leg
 XLAthlete.com Muscle Endurance For Distance Runners Block 1

Week 1 - Workout 3 Week 1 - Workout 4

Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps
Dynamic Warm Up 2-3 Minutes Dynamic Warm Up 2-3 Minutes
Alt. Split Lunge Hip Flexor
Weight Range Reps and Rate Rest Information Resistance Reps and Rate Rest Information
Jump With Weight Eccentric Prone
25.0 to 25.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
Go as low as
25.0 to 25.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec possible to
Reps are for
25.0 to 25.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec fully stretch
each leg -
Set 1 25.0 to
25.0 to
25.0
25.0
8 reps in 10 sec
8 reps in 10 sec
60 sec
60 sec
perform 8 reps
per leg
Set 1 None
None
6 reps (5 sec down) each
6 reps (5 sec down) each
60 sec
60 sec
the hip flexor -
5 second
count on way
down
25.0 to 25.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec

Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Rest Interval
Build Up Running - 60 to 80 meters (2-3 reps) Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes
(8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time

Alt. Split Lunge Hip Flexor

Weight Range Reps and Rate Rest Information Resistance Reps and Rate Rest Information
Jump With Weight Eccentric Prone
25.0 to 25.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
Go as low as
25.0 to 25.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec possible to
Reps are for
25.0 to 25.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec fully stretch
each leg -
Set 2 25.0 to
25.0 to
25.0
25.0
8 reps in 10 sec
8 reps in 10 sec
60 sec
60 sec
perform 8 reps
per leg
Set 2 None
None
6 reps (5 sec down) each
6 reps (5 sec down) each
60 sec
60 sec
the hip flexor -
5 second
count on way
down
25.0 to 25.0 8 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec

Complete These Recovery Exercises Complete These Recovery Exercises

Laying Wall Shakes 1 to 2 Minutes Laying Wall Shakes 1 to 2 Minutes
Recovery Glute Ham Hang 1 to 2 Minutes Recovery Glute Ham Hang 1 to 2 Minutes
Isometric Split 1 to 2 Minutes Each Leg Isometric Split 1 to 2 Minutes Each Leg
Work Work
Foam Roller Work Complete For Each Leg Foam Roller Work Complete For Each Leg
Band Stretching 1 Complete For Each Leg Band Stretching 2 Complete For Each Leg
 XLAthlete.com Muscle Endurance For Distance Runners Block 1

Week 2 - Workout 1 Week 2 - Workout 2

Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps
Dynamic Warm Up 2-3 Minutes Dynamic Warm Up 2-3 Minutes
Half Squat Jump Hip Flexor
Weight Range Reps and Rate Rest Information Resistance Reps and Rate Rest Information
With Weight Eccentric Prone
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
Go as low as
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec possible to
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec fully stretch

30.0 to 40.0 10 reps in 10 sec 60 sec Keep a steady Set 1 None 6 reps (5 sec down) each 60 sec
the hip flexor -

Set 1
5 second
30.0 to 40.0 10 reps in 10 sec 60 sec pace None 6 reps (5 sec down) each 60 sec count on way
down
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
30.0 to 40.0 10 reps in 10 sec 60 sec
30.0 to 40.0 10 reps in 10 sec 60 sec

Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes (8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time

Half Squat Jump Hip Flexor

Weight Range Reps and Rate Rest Information Resistance Reps and Rate Rest Information
With Weight Eccentric Prone
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
Go as low as
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec possible to
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec fully stretch

30.0 to 40.0 10 reps in 10 sec 60 sec Keep a steady Set 2 None 6 reps (5 sec down) each 60 sec
the hip flexor -

Set 2
5 second
30.0 to 40.0 10 reps in 10 sec 60 sec pace None 6 reps (5 sec down) each 60 sec count on way
down
30.0 to 40.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
30.0 to 40.0 10 reps in 10 sec 60 sec
30.0 to 40.0 10 reps in 10 sec 60 sec

Complete These Recovery Exercises Complete These Recovery Exercises

Laying Wall Shakes 1 to 2 Minutes Laying Wall Shakes 1 to 2 Minutes
Recovery Glute Ham Hang 1 to 2 Minutes Recovery Glute Ham Hang 1 to 2 Minutes
Isometric Split 1 to 2 Minutes Each Leg Isometric Split 1 to 2 Minutes Each Leg
Work Work
Foam Roller Work Complete For Each Leg Foam Roller Work Complete For Each Leg
Band Stretching 1 Complete For Each Leg Band Stretching 2 Complete For Each Leg
 XLAthlete.com Muscle Endurance For Distance Runners Block 1

Week 2 - Workout 3 Week 2 - Workout 4

Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps
Dynamic Warm Up 2-3 Minutes Dynamic Warm Up 2-3 Minutes
Alt. Split Lunge Hip Flexor
Weight Range Reps and Rate Rest Information Resistance Reps and Rate Rest Information
Jump With Weight Eccentric Prone
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
Go as low as
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec possible to
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec fully stretch

25.0 to 25.0 10 reps in 10 sec 60 sec

Reps are for
each leg - Set 1 None 6 reps (5 sec down) each 60 sec
the hip flexor -

Set 1
5 second
25.0 to 25.0 10 reps in 10 sec 60 sec perform 10 None 6 reps (5 sec down) each 60 sec count on way
reps per leg down
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec

Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes (8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time

Alt. Split Lunge Hip Flexor

Weight Range Reps and Rate Rest Information Resistance Reps and Rate Rest Information
Jump With Weight Eccentric Prone
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
Go as low as
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec possible to
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec fully stretch

25.0 to 25.0 10 reps in 10 sec 60 sec

Reps are for
each leg - Set 2 None 6 reps (5 sec down) each 60 sec
the hip flexor -

Set 2
5 second
25.0 to 25.0 10 reps in 10 sec 60 sec perform 10 None 6 reps (5 sec down) each 60 sec count on way
reps per leg down
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec

Complete These Recovery Exercises In Between Sets Complete These Recovery Exercises In Between Sets
Low-Intensity Bounding - 30 or 50 meters (2-3 reps) Low-Intensity Bounding - 30 or 50 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
Rest Interval Build Up Running - 60 to 80 meters (2-3 reps)
(8 to 10 Laying Wall Shakes 1 to 2 Minutes (8 to 10 Laying Wall Shakes 1 to 2 Minutes
Minutes) Glute Ham Hang 1 to 2 Minutes Minutes) Glute Ham Hang 1 to 2 Minutes
Laying Relaxation Remainder of Time Laying Relaxation Remainder of Time

Alt. Split Lunge Hip Flexor

Weight Range Reps and Rate Rest Information Resistance Reps and Rate Rest Information
Jump With Weight Eccentric Prone
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
Go as low as
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec possible to
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec fully stretch

25.0 to 25.0 10 reps in 10 sec 60 sec

Reps are for
each leg - Set 3 None 6 reps (5 sec down) each 60 sec
the hip flexor -

Set 3
5 second
25.0 to 25.0 10 reps in 10 sec 60 sec perform 10 None 6 reps (5 sec down) each 60 sec count on way
reps per leg down
25.0 to 25.0 10 reps in 10 sec 60 sec None 6 reps (5 sec down) each 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec
25.0 to 25.0 10 reps in 10 sec 60 sec

Complete These Recovery Exercises Complete These Recovery Exercises

Laying Wall Shakes 1 to 2 Minutes Laying Wall Shakes 1 to 2 Minutes
Recovery Glute Ham Hang 1 to 2 Minutes Recovery Glute Ham Hang 1 to 2 Minutes
Isometric Split 1 to 2 Minutes Each Leg Isometric Split 1 to 2 Minutes Each Leg
Work Work
Foam Roller Work Complete For Each Leg Foam Roller Work Complete For Each Leg
Band Stretching 1 Complete For Each Leg Band Stretching 2 Complete For Each Leg

Program Designed by Jonathon Janz, MS, CSCS, USAW