Run strong
Strength training
Run- Strong is a periodized program developed weekly to supplement your endurance training and ultimately change your approach to achieving higher levels of performance within triathlon and cycling training. This 2 day/week program will include exercises to develop strength, power, speed and hypertrophy at the appropriate time of the year to optimize performance. Prehab, injury reduction, and corrective exercises/ drills are a large emphasis to keep you training and at the highest level.
RUn-Strong overview
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Weekly programming you can log and follow online or through our Change The Game app.
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Videos and descriptions for exercises on our program
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Access to our (3) 12-minute warm-ups to complete prior to a swim, bike, or run workout
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Access to our YouTube channel for instructional and educational videos
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Educational resources regularly update to our "Resources" section
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Access to our group message board to communicate with other members
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Ask questions
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Post your success stories
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Direct messaging with our coaches
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Ask strength program or endurance related questions
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Post videos or images for feedback on technique
Run Strong Outline
This program is 3 days/week (2 strength workouts & 1 optional mobility/technique workouts)
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Weekly Schedule:
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Day 1 (Monday): Strength with run, bike, squat, & lunge focus
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Day 2 (Wednesday): Strength with run, swim, & hinge focus
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Day 3 (Saturday): Recovery, mobility, drills, & technique focus
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Strength training:
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2 times/week with progressions, regressions, and substitutions for equipment
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Periodized program to include off-season, in-season, and pre-season strength training
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Mobility/ technique drills (optional)
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1 time/week with a focus on drills and exercises to improve biomechanics and technique for your swim, bike, run
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Soft tissue and recovery techniques to reduce fatigue, eliminate pain, and improve biomechanics
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12-minute movement prep/warm-up each provided for swim/ bike/ run training sessions
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***No portion of this guide or of CTG’s Run Strong program may be reproduced or redistributed
without the written consent of Change The Game Endurance, LLC***
DISCLAIMER: This program is not a substitute for specific individualized medical advice by a healthcare provider.
Seek out a thorough assessment by a local provider if you are currently experiencing pain or an injury. This
program does not guarantee injury prevention, as injury can be caused by a variety of factors,
including trauma, accidents, impact, and extreme increases in training intensity. Follow this program
at your own risk.