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Cross Training for Runners

By Lea Genders
15
workouts
3
WEEKs
High
Commitment

Start this Workout Plan
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DONE-FOR-YOU INSTRUCTIONS DELIVERED TO YOUR INBOX DAILY
STRAIGHT FROM YOUR COACH.
Included with workout plan
  • 21 days of guided programming
  • 15 workouts
  • Daily coaching sent directly to you
  • On-demand access from any device
  • Take workouts with you, offline
Equipment needed
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Yoga Mat
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Resistance Band
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Dumbbells
Keywords
strength training running runners
About this workout plan
You love to run and there is no doubt running is a great way to stay in shape, but cross training is essential for runners. Strength training can help you become faster, less prone to injury and a better athlete. During this program you will build a strong foundation in order run faster, more efficiently and help avoid injuries.
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Your coach
Lea Genders

workout calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
Start Your Week off on the ... 
20 min
work
RUN DAY FUN DAY 
11 min
rest
REST DAY, HOORAY! 
work
Pain and Pleasure Lower Body 
34 min
work
RUN DAY FUN DAY / DYNAMIC ... 
15 min
work
CROSS TRAINING DANCER STYLE 
26 min
rest
REST OR RUN 
work
YOU'RE ROCKING IT! 
27 min
work
RUN DAY FUN DAY / Dynamic s... 
15 min
rest
REST DAY, HOORAY! 
work
Climb, Squat, Push....Run! 
18 min
work
RUN DAY HILL DAY / YOGA  
12 min
work
Build Strength and Endurance 
28 min
rest
REST OR RUN 
work
Finish Strong! 
20 min
work
RUN DAY FUN DAY / Dynamic S... 
15 min
rest
REST DAY, HOORAY! 
work
Pain and Pleasure Lower Body 
34 min
work
RUN DAY FUN DAY / DYNAMIC ... 
15 min
work
Rest and Restore Flow 
33 min
rest
REST OR RUN 
Day 1  work Start Your Week off on t...  20 min
Day 2  work RUN DAY FUN DAY  11 min
Day 3  rest REST DAY, HOORAY!
Day 4  work Pain and Pleasure Lower ...  34 min
Day 5  work RUN DAY FUN DAY / DYNAM...  15 min

workouts included in this plan

  • Speed Lab
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    Sports Conditioning
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    None
    225 - 275
    calories
    20
    minutes
    Tap into your inner athlete with 20 fun, cardio drills you'll recognize from the field.
    day 1
  • Fat-Burning 101
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    Nutrition
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    None
    N/A
    calories
    11
    minutes
    Weight loss is 80% nutrition based. Ariane provides some helpful tips to improve your diet in this segment.
    day 2
  • Pain & Pleasure: Lower Body
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    Strength Conditioning
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    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 4
  • Dynamic Stretching
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    Pilates
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    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 5
  • Strength Conditioning: Core &...
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    Body Weight Sculpting
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    Yoga Mat
    150 - 200
    calories
    26
    minutes
    This sculpting workout will target your core, obliques, and legs through both standing and seated dance-inspired exercises.
    day 6
  • Trooper Bodyweight Conditioning
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    Bootcamp
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    Yoga Mat
    275 - 325
    calories
    27
    minutes
    Use just your body weight in this high intensity interval training session to challenge your cardiovascular system and rev up your metabolism.
    day 8
  • Dynamic Stretching
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    Pilates
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    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 9
  • Climb, Squat, Push, Sweat!
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    Bootcamp
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    Yoga Mat
    200 - 250
    calories
    18
    minutes
    You'll complete 300 mountain climbers, 200 squats, and 100 push ups (all different kinds) in this express 15-minute workout.
    day 11
  • Express Cardio Flow
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    Cardio Yoga
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    Yoga Mat
    50 - 100
    calories
    12
    minutes
    With a fast-paced flow and strong poses, this quick workout will get you sweating in minutes with only traditional movements.
    day 12
  • Endurance Lab
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    Stretch & Restore
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    Yoga Mat
    250 - 300
    calories
    28
    minutes
    Challenge your muscular endurance and core stability while improving mobility and flexibility with this rejuvenating workout.
    day 13
  • Speed Lab
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    Sports Conditioning
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    None
    225 - 275
    calories
    20
    minutes
    Tap into your inner athlete with 20 fun, cardio drills you'll recognize from the field.
    day 15
  • Dynamic Stretching
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
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    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 16
  • Pain & Pleasure: Lower Body
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    34
    minutes
    This dumbbell circuit-based workout is designed to add lean muscle mass to your lower body.
    day 18
  • Dynamic Stretching
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    100 - 150
    calories
    15
    minutes
    This quick stretching routine will release tension & lengthen your muscles.
    day 19
  • Rest & Restore Flow
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
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    Yoga Mat
    175 - 225
    calories
    33
    minutes
    This practice is all about rest and breathing by holding poses from one to three minutes, depending on the posture.
    day 20

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