WORKOUT CARD
WORKOUT
THE ECONOMY WORKOUT( 45 – 55 MIN)
TRACK A – WITH WEIGHTS( GYM)
FINISHER: FATIGUE- RESISTANT CONTROL
Goal: Reduce energy leak at HM pace( stiffness + posture + fatigue control)
Frequency: 1 ×/ week( Build phase)
Who: Runners training consistently( 4 – 6 days / week) and chasing a PB
WARM-UP( 8 – 10 MIN)( NO WEIGHTS)
Block A: Stiffness + force direction
1. Isometric split squat( front knee ~ 90 °) – 3 × 30 – 40s / side
2. Standing single-leg calf raise( slow) – 3 × 6 / side( hold DB if strong) Rest: 45 – 60s
Block B: Posture + transmission 1. Front-foot elevated split squat –
2 × 6 / side( DBs optional)
2. Offset hold march – 2 × 40 – 60( heavy DB / KB) Rest: ~ 60s
• Reverse lunge( alt) – 2 × 8 total( DB optional)
• Seated calf raise – 2 × 10( machine / DB)
Rest: 30 – 45s Goal: posture + stiffness, not burn
PROGRAMMING NOTES
Mobility
• Ankle dorsiflexion rocks – 2 × 10 / side
• 90 / 90 hip switches – 2 × 6 / side
Activation
• Isometric bent-knee calf raise hold with leg swing – 2 × 30s / side
• Band-resisted dead bug – 2 × 8 / side( band optional)
Low-level plyo
• Fast pogos – 2 × 15 contacts
Cue: quiet feet, minimal knee bend, bounce from ankles
PLYO: ELASTIC RETURN( NO WEIGHTS)
• Line hops( over a line) – 3 × 8 – 10 contacts
Options: forward / back OR side-to-side Cue: tall, snappy rhythm, quiet landings
• Best on easy / non-key day
• Avoid 24 – 48h before VO₂ max / long run / heavy legs
• If quality drops: stop early. Precision > volume
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