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Running events come in various distances, each with its own unique characteristics and challenges. Here's a summary of the different types of running event distances:

5K (5 kilometers): The 5K is a popular distance for beginners and recreational runners. It covers approximately 3.1 miles and is often used for charity runs, fun runs, and community events. It provides a manageable challenge for runners of all levels and can be completed in under an hour for most participants.

10K (10 kilometers): The 10K race is double the distance of a 5K, covering approximately 6.2 miles. It appeals to a wide range of runners, from novices looking to progress from 5K races to more experienced runners seeking to improve their speed and endurance. Training for a 10K typically involves a balance of distance running and speed work.

Half Marathon (21.1 kilometers or 13.1 miles): The half marathon is a significant milestone for many runners. It requires a higher level of endurance and training commitment compared to shorter distances. Half marathons are popular races that attract both experienced runners and those looking to challenge themselves. Training plans for a half marathon usually involve gradually increasing mileage, incorporating long runs, and practicing race pace.

Marathon (42.2 kilometers or 26.2 miles): The marathon is the ultimate long-distance running event. It demands a high level of physical and mental endurance. Completing a marathon is considered a significant achievement for many runners. Training for a marathon is a rigorous process that typically involves several months of progressive training, including long runs, tempo runs, speed work, and recovery periods. Marathons are often held as organized races, attracting elite athletes as well as recreational runners.

Ultra Marathons: Ultra marathons are races longer than the traditional marathon distance. They can range from 50 kilometers (31 miles) to several hundred miles. Ultra marathons present immense challenges, including extreme distances, varied terrains, and demanding weather conditions. Participation in ultra marathons requires extensive training, experience, and careful consideration of nutrition, hydration, and pacing strategies.

Relay Races: Relay races involve teams of runners who take turns running segments of a longer distance race. The distances covered by each runner can vary, but popular relay race distances include 4x100 meters, 4x400 meters, and longer relays like the Ragnar Relay series, which can cover distances ranging from 120 to 200 miles.

Each distance requires specific training approaches and preparation. We recommend following a training program suited to your chosen distance and consulting with a running coach or experienced runners for guidance and support. We have provided some sample training plans for the various running events in the following section.

For more detailed training plans, you can subscribe to our free newsletters, contact us for consultation services, and/or purchase our detailed Sport Specific Programs as they become available.

If you're a complete beginner and want to train for a 5k race, it's important to start slowly and gradually increase your running distance and intensity over time.

Remember to consult with your physician first for clearance to participate in sport activities and training programs. Consulting with a qualified coach, instructor, or trainer before starting any new exercise program will ensure it suits your individual needs and abilities.

 Here's a sample complete beginner basic PFS Running 8-week 5k program designed for beginner runners:

Week 1:

- Day 1: Walk for 20 minutes to warm up, then alternate between 1 minute of jogging and 1.5 minutes of walking for a total of 20 minutes.

- Day 2: Rest or engage in cross-training activities such as swimming or cycling.

- Day 3: Repeat Day 1.

- Day 4: Rest or cross-training.

- Day 5: Repeat Day 1.

- Day 6: Rest or cross-training.

- Day 7: Complete a 30-minute brisk walk.

Week 2:

- Day 1: Walk for 5 minutes to warm up, then jog for 2 minutes and walk for 1.5 minutes. Repeat this cycle for a total of 25 minutes.

- Day 2: Rest or cross-training.

- Day 3: Repeat Day 1.

- Day 4: Rest or cross-training.

- Day 5: Repeat Day 1.

- Day 6: Rest or cross-training.

- Day 7: Complete a 35-minute brisk walk.

Week 3:

- Day 1: Walk for 5 minutes to warm up, then jog for 3 minutes and walk for 1.5 minutes. Repeat this cycle for a total of 30 minutes.

- Day 2: Rest or cross-training.

- Day 3: Repeat Day 1.

- Day 4: Rest or cross-training.

- Day 5: Repeat Day 1.

- Day 6: Rest or cross-training.

- Day 7: Complete a 40-minute brisk walk.

Week 4:

- Day 1: Walk for 5 minutes to warm up, then jog for 4 minutes and walk for 1.5 minutes. Repeat this cycle for a total of 35 minutes.

- Day 2: Rest or cross-training.

- Day 3: Repeat Day 1.

- Day 4: Rest or cross-training.

- Day 5: Repeat Day 1.

- Day 6: Rest or cross-training.

- Day 7: Complete a 45-minute brisk walk.

Week 5:

- Day 1: Walk for 5 minutes to warm up, then jog for 5 minutes and walk for 1.5 minutes. Repeat this cycle for a total of 40 minutes.

- Day 2: Rest or cross-training.

- Day 3: Repeat Day 1.

- Day 4: Rest or cross-training.

- Day 5: Repeat Day 1.

- Day 6: Rest or cross-training.

- Day 7: Complete a 50-minute brisk walk.

Week 6:

- Day 1: Walk for 5 minutes to warm up, then jog for 6 minutes and walk for 1.5 minutes. Repeat this cycle for a total of 45 minutes.

- Day 2: Rest or cross-training.

- Day 3: Repeat Day 1.

- Day 4: Rest or cross-training.

- Day 5: Repeat Day 1.

- Day 6: Rest or cross-training.

- Day 7: Complete a 55-minute brisk walk.

Week 7:

- Day 1: Walk for 5 minutes to warm up, then jog for 7 minutes and walk for 1.5 minutes. Repeat this cycle for a total of 50 minutes.

- Day 2: Rest or cross-training.

- Day 3: Repeat Day 1.

- Day 4: Rest or cross-training.

- Day 5: Repeat Day 1.

- Day 6: Rest or cross-training.

- Day 7: Complete a 60-minute brisk walk.

Week 8:

- Day 1: Walk for 5 minutes to warm up, then jog for 8 minutes and walk for 1.5 minutes. Repeat this cycle for a total of 55 minutes.

- Day 2: Rest or cross-training.

- Day 3: Repeat Day 1.

- Day 4: Rest or cross-training.

- Day 5: Repeat Day 1.

- Day 6: Rest or cross-training.

- Day 7: Complete a 30-minute jog without walking.

During the training program, as you progress, make sure to listen to your body. If you experience any pain or discomfort, it's important to rest and consult with a healthcare professional if necessary. Additionally, don't forget to stretch before and after each session, stay hydrated, and wear proper running shoes.

Once you complete the eight-week program, you should be able to comfortably run a 5k race. However, if you feel like you need more time to build up your endurance, feel free to repeat any weeks or extend the program as needed.

Good luck with your training!

For more detailed training plans, you can subscribe to our free newsletters, contact us for consultation services, and/or purchase our detailed Sport Specific Programs as they become available.

Also, check out our PFS Sports Nutrition Info to learn more about proper sports nutrition to support your training programs. 

This PFS 5k Race Prep Plan assumes that you have a base level of fitness and are able to run for at least 20-30 minutes continuously. 

Remember to consult with your physician first for clearance to participate in sport activities and training programs. Consulting with a qualified coach, instructor, or trainer before starting any new exercise program will ensure it suits your individual needs and abilities.

Remember to warm up before each workout with some light jogging or dynamic stretches and cool down with a brisk walk or static stretches. Adjust the plan as needed to suit your current fitness level and goals.

Week 1:

- Day 1: Easy run for 20 minutes at a comfortable pace.

- Day 2: Rest or cross-training (such as cycling or swimming).

- Day 3: Interval workout. Warm up with 5 minutes of jogging, then run at a challenging pace for 2 minutes, followed by a 1-minute recovery jog. Repeat this cycle 5 times. Finish with a 5-minute cooldown jog.

- Day 4: Rest or cross-training.

- Day 5: Easy run for 25 minutes.

- Day 6: Rest or cross-training.

- Day 7: Long run. Aim to run for 30 minutes at a comfortable pace.

Week 2:

- Day 1: Easy run for 25 minutes.

- Day 2: Rest or cross-training.

- Day 3: Fartlek workout. After a 5-minute warm-up jog, alternate between easy running and faster-paced running for 30 seconds each. Repeat this cycle 8-10 times. Finish with a 5-minute cooldown jog.

- Day 4: Rest or cross-training.

- Day 5: Easy run for 30 minutes.

- Day 6: Rest or cross-training.

- Day 7: Long run. Aim to run for 35 minutes at a comfortable pace.

Week 3:

- Day 1: Easy run for 30 minutes.

- Day 2: Rest or cross-training.

- Day 3: Tempo run. After a 5-minute warm-up jog, run at a comfortably hard pace for 10 minutes. Take a 2-minute recovery jog, then repeat the tempo run for another 10 minutes. Finish with a 5-minute cooldown jog.

- Day 4: Rest or cross-training.

- Day 5: Easy run for 30 minutes.

- Day 6: Rest or cross-training.

- Day 7: Long run. Aim to run for 40 minutes at a comfortable pace.

Week 4:

- Day 1: Easy run for 30 minutes.

- Day 2: Rest or cross-training.

- Day 3: Interval workout. Warm up with 5 minutes of jogging, then run at a challenging pace for 3 minutes, followed by a 1-minute recovery jog. Repeat this cycle 5 times. Finish with a 5-minute cooldown jog.

- Day 4: Rest or cross-training.

- Day 5: Easy run for 35 minutes.

- Day 6: Rest or cross-training.

- Day 7: Long run. Aim to run for 45 minutes at a comfortable pace.

Week 5:

- Day 1: Easy run for 35 minutes.

- Day 2: Rest or cross-training.

- Day 3: Fartlek workout. After a 5-minute warm-up jog, alternate between easy running and faster-paced running for 45 seconds each. Repeat this cycle 10-12 times. Finish with a 3-5 min cool down jog and stretch. 

Sure! Here's the continuation of the workout plan:

- Day 4: Rest or cross-training.

- Day 5: Easy run for 40 minutes.

- Day 6: Rest or cross-training.

- Day 7: Long run. Aim to run for 50 minutes at a comfortable pace.

Week 6:

- Day 1: Easy run for 40 minutes.

- Day 2: Rest or cross-training.

- Day 3: Tempo run. After a 5-minute warm-up jog, run at a comfortably hard pace for 15 minutes. Take a 2-minute recovery jog, then repeat the tempo run for another 15 minutes. Finish with a 5-minute cooldown jog.

- Day 4: Rest or cross-training.

- Day 5: Easy run for 40 minutes.

- Day 6: Rest or cross-training.

- Day 7: Long run. Aim to run for 55 minutes at a comfortable pace.

Week 7:

- Day 1: Easy run for 40 minutes.

- Day 2: Rest or cross-training.

- Day 3: Interval workout. Warm up with 5 minutes of jogging, then run at a challenging pace for 4 minutes, followed by a 1-minute recovery jog. Repeat this cycle 5 times. Finish with a 5-minute cooldown jog.

- Day 4: Rest or cross-training.

- Day 5: Easy run for 45 minutes.

- Day 6: Rest or cross-training.

- Day 7: Long run. Aim to run for 60 minutes at a comfortable pace.

Week 8 (Race Week):

- Day 1: Easy run for 30 minutes.

- Day 2: Rest or cross-training.

- Day 3: Race pace workout. Warm up with 10 minutes of easy jogging, then run at your target race pace for 10 minutes. Take a 2-minute recovery jog, then repeat the race pace run for another 10 minutes. Finish with a 5-minute cooldown jog.

- Day 4: Rest or cross-training.

- Day 5: Easy run for 20 minutes.

- Day 6: Rest or cross-training.

- Day 7: Race day! Give it your all and enjoy the 5k race.

Remember to listen to your body and adjust the intensity or duration of the workouts as needed. Gradually increase your mileage and pace to avoid overtraining and reduce the risk of injury. Good luck with your 5k race!

For more detailed training plans, you can subscribe to our free newsletters, contact us for consultation services, and/or purchase our detailed Sport Specific Programs as they become available.

Also, check out our PFS Sports Nutrition Info to learn more about proper sports nutrition to support your training programs. 

Strength training is an excellent complement to your running routine as it helps improve overall performance, prevent injuries, and enhance muscular strength and endurance. 

Remember to consult with your physician first for clearance to participate in sport activities and training programs. Consulting with a qualified coach, instructor, or trainer before starting any new exercise program will ensure it suits your individual needs and abilities.

Here's a sample PFS strength training workout for runners targeting key muscle groups involved in running:

Warm-up: 

Begin with 5-10 minutes of light cardio, such as jogging or brisk walking, to increase blood flow and warm up your muscles.

Squats: Targets quadriceps, hamstrings, glutes.

   - Stand with your feet shoulder-width apart.

   - Bend your knees and lower your hips as if you're sitting back into a chair.

   - Keep your chest up, back straight, and knees aligned with your toes.

   - Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

   - Perform 3 sets of 10-12 repetitions.

Lunges: Targets quadriceps, hamstrings, glutes, calves.

   - Stand with your feet hip-width apart.

   - Take a big step forward with your right foot, lowering your body until both knees are bent at 90 degrees.

   - Keep your front knee aligned with your ankle and your back knee hovering just above the ground.

   - Push through your front heel to return to the starting position.

   - Repeat on the other side.

   - Perform 3 sets of 10-12 repetitions on each leg.

Calf Raises: Targets calves.

   - Stand on the edge of a step or elevated surface with your heels hanging off.

   - Rise up onto your toes, lifting your heels as high as possible.

   - Hold for a moment, then lower your heels below the step, feeling a stretch in your calves.

   - Repeat for 3 sets of 12-15 repetitions.

Glute Bridges: Targets glutes, hamstrings, core.

   - Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

   - Engage your glutes and lift your hips off the ground until your body forms a straight line from knees to shoulders.

   - Squeeze your glutes at the top, then lower back down.

   - Perform 3 sets of 12-15 repetitions.

Plank: Targets core muscles.

   - Start in a push-up position with your hands directly under your shoulders.

   - Engage your core, glutes, and legs, and hold your body in a straight line.

   - Keep your neck neutral and avoid sagging or lifting your hips.

   - Hold for 30-60 seconds, gradually increase the duration as you get stronger.

   - Repeat for 3 sets.

Single-Leg Balance: Targets stability and balance.

   - Stand on one leg, slightly bending your knee.

   - Lift the other leg off the ground and maintain your balance.

   - Hold the position for 30-60 seconds, then switch legs.

   - Repeat for 3 sets on each leg.

Cooldown: Finish your workout with 5-10 minutes of gentle stretching, focusing on the major muscle groups used during the workout.

Perform this strength training routine 2-3 times per week, allowing at least one day of rest between sessions. As you progress, you can increase the number of sets or repetitions, or add resistance using dumbbells or resistance bands. 

For more detailed training plans, you can subscribe to our free newsletters, contact us for consultation services, and/or purchase our detailed Sport Specific Programs as they become available.

Also, check out our PFS Sports Nutrition Info to learn more about proper sports nutrition to support your training programs. 

Remember to consult with your physician first for clearance to participate in sport activities and training programs. Consulting with a qualified coach, instructor, or trainer before starting any new exercise program will ensure it suits your individual needs and abilities.

Here's a sample PFS strength training workout for runners targeting key muscle groups involved in running:

Warm-up: Begin with 5-10 minutes of light cardio, such as jogging or brisk walking, to increase blood flow and warm up your muscles.

Squats: Targets quadriceps, hamstrings, glutes.

   - Stand with your feet shoulder-width apart.

   - Bend your knees and lower your hips as if you're sitting back into a chair.

   - Keep your chest up, back straight, and knees aligned with your toes.

   - Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

   - Perform 3 sets of 10-12 repetitions.

Walking Lunges: Targets quadriceps, hamstrings, glutes, calves.

   - Take a big step forward with your right foot, lowering your body until both knees are bent at 90 degrees.

   - Push through your front heel to bring your back leg forward into the next lunge.

   - Continue walking forward, alternating legs for a set distance or time.

   - Perform 3 sets of 10-12 lunges on each leg.

Deadlifts: Targets hamstrings, glutes, lower back.

   - Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs.

   - Hinge at the hips, keeping your back straight, and lower the weight down while keeping it close to your legs.

   - Lower until you feel a stretch in your hamstrings, then drive through your heels to return to the starting position.

   - Perform 3 sets of 8-10 repetitions.

Step-Ups: Targets quadriceps, hamstrings, glutes.

   - Stand facing a bench or elevated platform.

   - Step your right foot onto the bench, pushing through your heel and bringing your left leg up.

   - Step down with your left leg and repeat on the other side.

   - Perform 3 sets of 10-12 step-ups on each leg.

Plank: Targets core muscles.

   - Start in a push-up position with your hands directly under your shoulders.

   - Engage your core, glutes, and legs, and hold your body in a straight line.

   - Keep your neck neutral and avoid sagging or lifting your hips.

   - Hold the plank position for 30-60 seconds, gradually increasing the duration as you get stronger.

   - Repeat for 3 sets.

Calf Raises: Targets calves.

   - Stand on the edge of a step or elevated surface with your heels hanging off.

   - Rise up onto your toes, lifting your heels as high as possible.

   - Hold for a moment, then lower your heels below the step, feeling a stretch in your calves.

   - Repeat for 3 sets of 12-15 repetitions.

Cooldown: Finish your workout with 5-10 minutes of gentle stretching, focusing on the major muscle groups used during the workout.

Perform this strength training routine 2-3 times per week, allowing at least one day of rest between sessions. As you progress, you can increase the number of sets or repetitions, and/or add more resistance. 

Remember to stay hydrated throughout workouts and adjust the intensity and volume based on your fitness level. It's also beneficial to incorporate rest days for recovery and allow your body to adapt to the training.

For more detailed training plans, you can subscribe to our free newsletters, contact us for consultation services, and/or purchase our detailed Sport Specific Programs as they become available.

Also, check out our PFS Sports Nutrition Info to learn more about proper sports nutrition to support your training programs. 

Strength training is an essential component of half marathon training as it helps improve running economy, prevent injuries, and enhance overall performance. 

Remember to consult with your physician first for clearance to participate in sport activities and training programs. Consulting with a qualified coach, instructor, or trainer before starting any new exercise program will ensure it suits your individual needs and abilities.

Here's a sample PFS strength training workout specifically designed for half marathon runners:

Warm-up:

   Start with 5-10 minutes of light cardio exercises such as jogging or cycling to warm up your muscles.

Squats:

   - Stand with your feet shoulder-width apart.

   - Lower your body into a squat position, keeping your back straight and knees aligned with your toes.

   - Push through your heels to return to the starting position.

   - Perform 3 sets of 10-12 repetitions.

Lunges:

   - Stand with your feet hip-width apart.

   - Step forward with your right leg, lowering your body until your right thigh is parallel to the ground.

   - Push through your right heel to return to the starting position.

   - Repeat with your left leg.

   - Perform 3 sets of 10-12 repetitions on each leg.

Deadlifts:

   - Stand with your feet hip-width apart and a barbell in front of you.

   - Bend at your hips and knees to lower your upper body while keeping your back straight.

   - Grab the barbell with an overhand grip, hands shoulder-width apart.

   - Push through your heels and extend your hips to return to the starting position.

   - Perform 3 sets of 8-10 repetitions.

Single-Leg Calf Raises:

   - Stand on the edge of a step or a sturdy platform with the balls of your feet.

   - Lift one foot off the step and balance on the other foot.

   - Rise up onto your toes, then lower your heels below the step.

   - Perform 3 sets of 12-15 repetitions on each leg.

Plank:

   - Start in a push-up position, with your forearms resting on the ground and elbows directly under your shoulders.

   - Engage your core and maintain a straight line from your head to your heels.

   - Hold this position for 30-60 seconds, or as long as you can maintain proper form.

   - Perform 3 sets.

Russian Twists:

   - Sit on the ground with your knees bent and your feet lifted a few inches off the floor.

   - Lean back slightly, engaging your core.

   - Twist your torso to the right, touching the ground with your fingertips.

   - Return to the center and repeat on the left side.

   - Perform 3 sets of 10-12 repetitions on each side.

Start with lighter weights or bodyweight exercises if you're new to strength training and gradually increase the intensity as you get stronger. Also, allow for adequate rest and recovery between strength training sessions to avoid overtraining.

For more detailed training plans, you can subscribe to our free newsletters, contact us for consultation services, and/or purchase our detailed Sport Specific Programs as they become available.

Also, check out our PFS Sports Nutrition Info to learn more about proper sports nutrition to support your training programs. 

Strength training plays a crucial role in marathon training by improving overall strength, endurance, and injury prevention. 

Remember to consult with your physician first for clearance to participate in sport activities and training programs. Consulting with a qualified coach, instructor, or trainer before starting any new exercise program will ensure it suits your individual needs and abilities.

Here's a sample PFS strength training workout designed specifically for marathon runners:

Warm-up:

   Begin with 5-10 minutes of light cardio exercises like jogging or cycling to warm up your muscles.

Squats:

   - Stand with your feet shoulder-width apart.

   - Lower your body into a squat position, keeping your back straight and knees aligned with your toes.

   - Push through your heels to return to the starting position.

   - Perform 3 sets of 10-12 repetitions.

Lunges:

   - Stand with your feet hip-width apart.

   - Step forward with your right leg, lowering your body until your right thigh is parallel to the ground.

   - Push through your right heel to return to the starting position.

   - Repeat with your left leg.

   - Perform 3 sets of 10-12 repetitions on each leg.

Deadlifts:

   - Stand with your feet hip-width apart and a barbell in front of you.

   - Bend at your hips and knees to lower your upper body while keeping your back straight.

   - Grab the barbell with an overhand grip, hands shoulder-width apart.

   - Push through your heels and extend your hips to return to the starting position.

   - Perform 3 sets of 8-10 repetitions.

Step-Ups:

   - Stand facing a sturdy bench or step.

   - Step onto the bench with your right foot and push through your heel to lift your body up.

   - Step back down and repeat with your left foot.

   - Perform 3 sets of 10-12 repetitions on each leg.

Plank:

   - Start in a push-up position, with your forearms resting on the ground and elbows directly under your shoulders.

   - Engage your core and maintain a straight line from your head to your heels.

   - Hold this position for 30-60 seconds, or as long as you can maintain proper form.

   - Perform 3 sets.

Single-Leg Glute Bridge:

   - Lie on your back with your knees bent and feet flat on the ground.

   - Lift your right leg off the ground and extend it straight.

   - Push through your left heel to raise your hips off the ground, creating a straight line from your knees to your shoulders.

   - Lower your hips back down and repeat with your left leg.

   - Perform 3 sets of 10-12 repetitions on each leg.

Plank Rotations:

   - Start in a high plank position, with your hands directly under your shoulders.

   - Twist your body to the right, lifting your right arm towards the ceiling and opening your chest.

   - Return to the center and repeat on the left side.

   - Perform 3 sets of 10-12 repetitions on each side.

Remember to start with lighter weights or bodyweight exercises if you're new to strength training and gradually increase the intensity as you get stronger. Also, allow for adequate rest and recovery between strength training sessions to avoid overtraining.

For more detailed training plans, you can subscribe to our free newsletters, contact us for consultation services, and/or purchase our detailed Sport Specific Programs as they become available.

Also, check out our PFS Sports Nutrition Info to learn more about proper sports nutrition to support your training programs. 

When training for an ultra marathon, which is any race longer than a traditional marathon (typically 50 kilometers or more), incorporating strength training into your routine becomes even more important. 

Remember to consult with your physician first for clearance to participate in sport activities and training programs. Consulting with a qualified coach, instructor, or trainer before starting any new exercise program will ensure it suits your individual needs and abilities.

Here's a sample PFS strength training workout designed specifically for ultra marathon runners:

Warm-up:

   Begin with 5-10 minutes of light cardio exercises such as jogging or cycling to warm up your muscles.

Squats:

   - Stand with your feet shoulder-width apart.

   - Lower your body into a squat position, keeping your back straight and knees aligned with your toes.

   - Push through your heels to return to the starting position.

   - Perform 3 sets of 10-12 repetitions.

Lunges:

   - Stand with your feet hip-width apart.

   - Step forward with your right leg, lowering your body until your right thigh is parallel to the ground.

   - Push through your right heel to return to the starting position.

   - Repeat with your left leg.

   - Perform 3 sets of 10-12 repetitions on each leg.

Deadlifts:

   - Stand with your feet hip-width apart and a barbell in front of you.

   - Bend at your hips and knees to lower your upper body while keeping your back straight.

   - Grab the barbell with an overhand grip, hands shoulder-width apart.

   - Push through your heels and extend your hips to return to the starting position.

   - Perform 3 sets of 8-10 repetitions.

Step-Ups:

   - Stand facing a sturdy bench or step.

   - Step onto the bench with your right foot and push through your heel to lift your body up.

   - Step back down and repeat with your left foot.

   - Perform 3 sets of 10-12 repetitions on each leg.

Single-Leg Romanian Deadlifts:

   - Stand with your feet hip-width apart and a dumbbell in each hand.

   - Shift your weight onto your right leg and hinge forward at the hips, extending your left leg straight behind you.

   - Lower the weights towards the ground while keeping your back straight.

   - Engage your right glute and hamstring to return to a standing position.

   - Repeat on the other leg.

   - Perform 3 sets of 10-12 repetitions on each leg.

Plank:

   - Start in a push-up position, with your forearms resting on the ground and elbows directly under your shoulders.

   - Engage your core and maintain a straight line from your head to your heels.

   - Hold this position for 30-60 seconds, or as long as you can maintain proper form.

   - Perform 3 sets.

Russian Twists:

   - Sit on the ground with your knees bent and your feet lifted a few inches off the floor.

   - Lean back slightly, engaging your core.

   - Twist your torso to the right, touching the ground with your fingertips.

   - Return to the center and repeat on the left side.

   - Perform 3 sets of 10-12 repetitions on each side.

Stability Ball Hamstring Curls:

   - Lie on your back with your heels resting on top of a stability ball.

   - Lift your hips off the ground to create a straight line from your shoulders to your knees.

   - Bend your knees and roll the stability ball towards your glutes.

   - Extend your legs back out, rolling the ball away from you.

   - Perform 3 sets of 10-12 repetitions.

Push-ups:

   - Start in a high plank position with your hands slightly wider than shoulder-width apart.

   - Lower your body towards the ground, keeping your elbows close to your body.

   - Push through your chest and arms to return to the starting position.

   - Perform 3 sets of 8-10 repetitions.

Pull-ups or Lat Pulldowns:

   - If you have access to a pull-up bar, perform pull-ups by gripping the bar with your palms facing away from you and pulling your body up until your chin clears the bar.

   - If you don't have access to a pull-up bar, use a lat pulldown machine in the gym.

   - Perform 3 sets of 8-10 repetitions.

Plank Rotations:

   - Start in a high plank position, with your hands directly under your shoulders.

   - Twist your body to the right, lifting your right arm towards the ceiling and opening your chest.

   - Return to the center and repeat on the left side.

   - Perform 3 sets of 10-12 repetitions on each side.

Hip Thrusts:

   - Sit on the ground with your upper back against a bench or step.

   - Place a barbell on your hips and hold it securely.

   - Plant your feet on the ground, hip-width apart.

   - Drive through your heels to lift your hips off the ground, creating a straight line from your knees to your shoulders.

   - Lower your hips back down and repeat.

   - Perform 3 sets of 10-12 repetitions.

Remember to start with lighter weights or bodyweight exercises if you're new to strength training and gradually increase the intensity as you get stronger. It's also essential to allow for adequate rest and recovery between strength training sessions to avoid overtraining. Adjust the weights and repetitions based on your fitness level and consult with a fitness professional if needed.

For more detailed training plans, you can subscribe to our free newsletters, contact us for consultation services, and/or purchase our detailed Sport Specific Programs as they become available.

Also, check out our PFS Sports Nutrition Info to learn more about proper sports nutrition to support your training programs.