The 7-Day Run Long, Stay Strong Training Program With Trevor Franklin
Spartan Master Coach Trevor Franklin has completed a Spartan Sprint, a Super, a Beast, DEKA FIT, a 50K Ultra, and he has even attempted a Death Race. He can run forever — and quite quickly, too — but he also seems to have this unique ability to hold onto slabs of rock-solid muscle at the same time, which is no easy task. His secret? A comprehensive training program with just the right amount of strength training blended with running and paired with a hearty meal plan, plus the support from his Health Coach and Physician at Wild Health to ensure he's performing his best and recovering well.
If you’ve been looking for a hybrid-based meal plan template that allows you to run long (and fast) while still lifting heavy, here it is. You’ll be smoking your friends (or outlasting them) on race day in no time.
Related: The Ideal Day of Eating to Fuel Long Runs and Strength Workouts
How It Works
The following training blueprint by Trevor Franklin and Wild Health is a balanced combination of strength and hypertrophy training in a PPL structure (pull, push, and legs) along with running speed work and long duration, zone 2 running. This comprehensive program will allow you to build muscle to stay strong and injury-free, while also building speed and endurance.
Directions
Follow the program below in the first week as prescribed. If you’re a true beginner, start with very light weights on strength days. Your primary goal is to master your movements first.
For beginners approaching the running portions, cut 10 to 20 minutes off of the total duration of the long runs and perform half the number of rounds of the speed work. As you progress week over week, increase the weight you use on strength exercises and the duration of your long runs.
Related: A Spartan Coach's Secrets Behind Boosting His Hybrid Performance
Follow the 10% rule to progress slowly and safely: Don’t exceed increases of 10% on duration or volume in each week. This will help you avoid overuse injuries.
And to optimize your performance, check out how Master Coach Trevor Franklin eats in a day to fuel his workouts and recovery.
The 7-Day Run Long, Stay Strong Training Schedule
MONDAY: LOWER-BODY STRENGTH
Starting the week with legs has been a go-to for Franklin for years. In this session, there are a low number of exercises, so movement should be very focused on quality reps. Franklin will occasionally swap barbell back squats with safety bar squats (like this one from Titan Fitness) because it helps you stay in a more upright position and reduces strain on the low back.
- Barbell Back Squat (4x8)
Superset (4x12):
- Dumbbell Rear Foot Elevated Split Squat
- Dumbbell Lunge
- Deadlift (4x8)
Related: What Is Precision Medicine, and Why Should Athletes Care About It?
TUESDAY: AEROBIC ENDURANCE
Tuesday is dedicated to a slow and smooth aerobic run the day after training legs to flush out any lactic acid buildup and — hopefully — get some blood flow into the legs and speed up recovery.
- Run for 45 minutes: MUST be done in Zone 2 (aerobic)
WEDNESDAY: PUSHING STRENGTH
This is a push-focused day that blends strength and hypertrophy.
- Bench Press (4x8)
Superset:
- Barbell Military Press (4x8)
- Dumbbell Incline Press (4x10)
Tri-set (4x12):
- Seated Arnold Press
- Dumbbell Lateral Raise
- Lying Dumbbell Tricep Extension
THURSDAY: SPEED
This is a speed session designed to spike the heart rate and then allow it to lower. Your legs should be recovered from earlier in the week, so opening up the engine shouldn’t be a problem. This session is designed to test out foot speed, as well as assess how long it takes your heart rate to recover.
- 10-minute warm-up
10 rounds:
- 30-second sprint, 30-second walk
- 10-minute jog
5 rounds:
- 30-second sprint, 30-second walk
- 10-minute cool-down jog
- 10-minute general cool-down
FRIDAY: PULLING STRENGTH
The goal here is the same as the push day. It's strength blended with hypertrophy, but focused on the back half of the body.
- Barbell Bent-over Row (4x8)
Superset (4x10):
- Wide-Grip Pull-Down
- Dumbbell Split Stance Single-Arm Low Row
Superset (4x10):
- Standing Hammer Curl
- Dumbbell Lateral Raise
SATURDAY: LONG RUN
Franklin does his long run on the weekend, so as not to feel rushed. The entire run should be spent in Zone 2.
- 60-minute run
SUNDAY: OFF
Take Sunday to focus solely on recovery. And to optimize your race training and recovery, check out Master Coach Franklin’s four unbreakable race rules.
