SAMPLE WEIGHT TRAINING PERIODIZATION FOR RUNNERS

1. Base Phase: Building foundational strength and stability. Align with base mileage building.

2. Build Phase: Increasing strength and muscular endurance. Align with early speed workouts.

3. Peak Phase: Enhancing power and explosiveness. Align with race-specific workouts.

4. Taper Phase: Reducing volume to allow for recovery and peak performance. Align with race tapering.

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RUNNERS! Dial in your cross training with this cross training guide:

- Biking: 2-3x the duration of your run
- Elliptical: 1.3x the duration of your run
- Stepper: Equal to running at the same RPE
- Swimming: 1.5x the duration of your run

🚩Pro Tip: Stepper and swimming are top choices for maintaining your running economy!

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Hey runners! Plyometrics can improve speed, power, and overall performance! Here's 5 tips to get started:

1. Choose 2-4 exercises (ex: jump squats, bounding etc.,)
2. Perform 3-6 sets of 3-6 repetitions
3. Ensure each rep maintains good form; stop if fatigue affects quality
4. Perform 2-3 times per week
5. 1:2 work:rest ratio

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🚀 Elevate your #endurance #performance journey and become a better #runner starting today!

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👉 Why subscribe to #Veohtu?
🆓 Free Access
🌐 Access Anywhere.
🧠 Expert content

🚀 Elevate your #endurance #performance journey and become a better #runner starting today!

➡️ To receive updates about #exercisescience and #sportsnutrition and learn how to #trainsmart #runfast and #bestrong, subscribe today at https://www.veohtu.com/subscribe

👉 Why subscribe to #Veohtu?
🆓 Free Access
🌐 Access Anywhere.
🧠 Expert content

🚀 Elevate your #endurance #performance journey and become a better #runner starting today!

➡️ To receive updates about #exercisescience and #sportsnutrition and learn how to #trainsmart #runfast and #bestrong, subscribe today at https://www.veohtu.com/subscribe