Jaybird Running Program

Training Session 4


Objective: Improve Running Strength

STRENGTH ENDURANCE – whether you’re running on flat or undulated terrain, it's important to focus on improving lower body strength.

Running hills or stairs will aid in developing greater power within each stride by maximizing total muscle fibre recruitment and improve running mechanics.

Improve your strength with:

  • 3 minute cycles
  • Hard 30 second uphill effort, return to beginning, rest remainder and repeat.
  • Aim for 10 efforts.
  • As the weeks progress you can aim to increase intensity (run faster with each effort) or increase the duration (distance) within each 3min cycle.

Strength Training Video

If you want to learn more about improving your running strength endurance for City2Surf, be sure to check out this session's training video.