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Advanced · Sport plan
Running — Advanced
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Advanced
Total days
5
Est. time
3.3h
Running
5 daysDay 1 — Sprint Mechanics
Sprint Mechanics
- A-skip3 × 20m
- Hill Sprint6 × 15m
- Wall Drill3 × 5/side
Day 2 — Tempo Run Strength
Tempo Run Strength
- Tempo Run20 min @ tempo
- Strides6 × 80m
- Core Finisher3 rounds
Day 3 — Single-leg Power
Single-leg Power
- Single-leg Box Jump4 × 5/side
- Lateral Step-up Jump3 × 6/side
- Skater3 × 8/side
Day 4 — Posterior Chain
Posterior Chain
- Romanian Deadlift4 × 6
- Glute Bridge3 × 12
- Good Morning3 × 10
Day 5 — Conditioning
Conditioning
- Assault Bike Intervals8 × 30s on / 30s off
- KB Complex4 rounds
- Sled Push5 × 20m
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