Rut Supplemental Strength Program
Designed for those following our Rut 11k, 28k, or 50k training plans. (But also works great with the 50 & 100 mile training plans).
It consists of one, 30-45 minute supplemental gym strength workout a week (with the exception of taper weeks and race week) to maintain strength and prevent injuries.
You'll need a resistance band, a kettlebell or dumbbell, and (ideally, though not necessary) a BOSU/balance disc and Swissball.
Check out the images for an example of what to expect from the workouts.
There is a major focus on glute and hip strength, core strength, and single leg stability.
In the Rut training plan you have, you will see on either Tuesdays, Wednesdays or Thursdays (depending on the week), that there's recommendations for supplemental core/hip/glute stability work. This is the day of the week to do one of the workouts in this plan.
This plan is a supplemental strength plan only.
