GZCLP-RUNNING-PROGRAM

GZCLP Program for Runners

Adapted from GZCLP with a bigger focus for runners.

Weekly Schedule Overview

Day	Training	Time	Notes
Monday	Strength Day 1 (Squat Focus)	Afternoon/Evening	Recovery from Sunday long run
Tuesday	Endurance Run	Your preference	Recovery from lifting
Wednesday	Short Run	Early Morning	Easy pace
Wednesday	Strength Day 2 (Upper Focus)	Evening/Morning (see below)	8-10 hours after run; alternatively before run
Thursday	Speed/Threshold Run	Your preference	Key workout
Friday	Strength Day 3 (Deadlift Focus)	Afternoon/Evening	Before weekend volume
Saturday	Endurance Run	Your preference	Steady effort
Sunday	Long Run	Morning	Weekly long run

WEEK 1 - Full Program

Day 1 - Monday (Squat Focus)

Tier	Exercise	Español	Sets × Reps	Load	Progression	Rest
T1	Back Squat	Sentadilla	5×3	___ kg	+2.5kg when all sets complete	3-5 min
T2	Romanian Deadlift	Peso muerto rumano	3×10	___ kg	3×10 → 4×10 → add weight	2-3 min
T3	Weighted Pull-ups	Dominadas con peso	4×6-8	___ kg	Add weight when 4×8 achieved	2 min
T3	Bulgarian Split Squat Jumps	Sentadilla Búlgara con Salto	3×5-8/leg	Bodyweight	Explosive power, use step-ups if tired	90 sec
T3	Plank Variations	Variaciones de Plancha	3×30-60s	Bodyweight	Progress time → add weight	90 sec
Optional	Pallof Press OR Side Plank	Press pallof o plancha lateral	2-3×30s	Light	Core stability finisher	60 sec
Optional	Barbell/Hammer Curls	Curl con barra/martillo	2×12-15	Light	Pump work only	60 sec

Day 2 - Wednesday PM (Upper Focus)

Tier	Exercise	Español	Sets × Reps	Load	Progression	Rest
T1	Bench Press	Press de banca	5×3	___ kg	+2.5kg when all sets complete	3-5 min
T2	Overhead Press	Press militar	3×10	___ kg	3×10 → 4×10 → add weight	2-3 min
T3	Chin-ups	Dominadas supinas	4×6-10	Bodyweight	Add weight when 4×10 achieved	2 min
T3	Dips	Fondos	3×8-12	Bodyweight	Add weight when 3×12 achieved	90 sec
T3	Face Pulls	Jalones a la cara	3×15-20	___ kg	Focus on form over weight	60 sec
Optional	Dead Bugs OR Plank	Bicho muerto o plancha	2×10 OR 2×45s	Bodyweight	Core stability	60 sec
Optional	Bicep Curls	Curl de bíceps	2×12-15	Light	Pump work only	60 sec
Optional	Tricep Extensions	Extensión de tríceps	2×12-15	Light	Pump work only	60 sec
Optional	Lateral Raises	Elevaciones laterales	2×15-20	Light	Shoulder health	60 sec

Day 3 - Friday (Deadlift Focus)

Tier	Exercise	Español	Sets × Reps	Load	Progression	Rest
T1	Deadlift	Peso muerto	5×3	___ kg	+5kg when all sets complete	3-5 min
T2	Front Squat	Sentadilla frontal	3×10	___ kg	3×10 → 4×10 → add weight	2-3 min
T3	Pull-ups (wide grip)	Dominadas (agarre ancho)	4×6-8	Bodyweight	Add weight when 4×8 achieved	2 min
T3	Box Jumps	Saltos al cajón	3×3	___ cm	Quality > quantity, soft landing	2 min
T3	Hanging Leg Raises	Elevaciones de piernas colgado	3×10-15	Bodyweight	Progress to toes-to-bar	90 sec
Optional	Bird Dogs OR McGill Curl-ups	Perro-pájaro o curl-ups McGill	2×10/side	Bodyweight	Core endurance	60 sec
Optional	Hammer/Cable Curls	Curl martillo/polea	2×12-15	Light	Pump work only	60 sec

WEEK 2 - Full Program

Day 1 - Monday (Squat Focus)

Tier	Exercise	Español	Sets × Reps	Load	Progression	Rest
T1	Back Squat	Sentadilla	5×3	___ kg	+2.5kg from Week 1	3-5 min
T2	Pause Squat	Sentadilla con pausa	3×8	___ kg	2-sec pause, 3×8 → 4×8 → add weight	2-3 min
T3	Weighted Chin-ups	Dominadas supinas con peso	4×6-8	___ kg	Add weight when 4×8 achieved	2 min
T3	Bulgarian Split Squats	Sentadilla búlgara	3×10/leg	Bodyweight	Progress to weighted	90 sec
T3	Pallof Press	Press pallof	3×12/side	___ kg	Anti-rotation core work	60 sec
Optional	Side Plank	Plancha lateral	2×30s/side	Bodyweight	Core stability finisher	60 sec
Optional	EZ-Bar Curls	Curl con barra Z	2×12-15	Light	Pump work only	60 sec

Day 2 - Wednesday PM (Upper Focus)

Tier	Exercise	Español	Sets × Reps	Load	Progression	Rest
T1	Overhead Press	Press militar	5×3	___ kg	+2.5kg when all sets complete	3-5 min
T2	Close-Grip Bench	Press de banca agarre cerrado	3×10	___ kg	3×10 → 4×10 → add weight	2-3 min
T3	Pull-ups (neutral)	Dominadas (agarre neutro)	4×6-10	Bodyweight	Add weight when 4×10 achieved	2 min
T3	Plyo Push-ups	Flexiones pliométricas	3×5	Bodyweight	Progress: regular → clap → staggered	2 min
T3	Band Pull-aparts	Separaciones con banda	3×20-25	Band	Increase resistance gradually	60 sec
Optional	Plank Variations	Variaciones de plancha	2×45-60s	Bodyweight	Core endurance	60 sec
Optional	Cable/DB Curls	Curl con polea/mancuerna	2×12-15	Light	Pump work only	60 sec
Optional	Overhead Tricep Ext	Extensión de tríceps sobre cabeza	2×12-15	Light	Pump work only	60 sec
Optional	Rear Delt Flyes	Vuelos posteriores	2×15-20	Light	Shoulder health	60 sec

Day 3 - Friday (Deadlift Focus)

Tier	Exercise	Español	Sets × Reps	Load	Progression	Rest
T1	Deadlift	Peso muerto	5×3	___ kg	+5kg from Week 1	3-5 min
T2	Good Mornings	Buenos días	3×10	___ kg	Light weight, focus on hinge	2-3 min
T3	Weighted Pull-ups	Dominadas con peso	4×6-8	___ kg	Add weight when 4×8 achieved	2 min
T3	Depth Jumps	Saltos en profundidad	3×3	30cm start	Focus on quick ground contact	2-3 min
T3	Dead Bugs	Bicho muerto	3×10/side	Bodyweight	Slow, controlled movement	60 sec
Optional	McGill Curl-ups	Curl-ups mcgill	2×10	Bodyweight	Core endurance	60 sec
Optional	Hammer Curls	Curl martillo	2×12-15	Light	Pump work only	60 sec

T1 Progression Protocol (GZCLP Method)

Stage	Format	When to Progress	Reset Protocol
Stage 1	5 sets × 3 reps	Complete all sets/reps → add weight	Fail 2x → Stage 2
Stage 2	6 sets × 2 reps	Complete all sets/reps → add weight	Fail 2x → Stage 3
Stage 3	10 sets × 1 rep	Complete all sets/reps → add weight	Fail 2x → Reset
Reset	Back to 5×3 at 85%	Start new cycle	-

T2 Progression Protocol

Week	Target	Action When Completed	Failed Reps?
1	3×10	Stay at same weight	Repeat weight
2	3×10	Add 4th set next week	Repeat weight
3	4×10	Add weight, back to 3×10	Stay at 3 sets
Cycle repeats	-	-	-

T3 Guidelines

Bodyweight Progressions

6 reps achieved → aim for 8 next session
8 reps achieved → aim for 10 next session
10 reps achieved → add weight, reset to 6 reps

Weighted Exercises

Start at bottom of rep range
Add 1-2 reps per session
When top of range achieved → add weight, reset to bottom

Plyometric Exercises

Focus on quality over quantity
Never perform when fatigued
Progress: Speed → Height/Distance → Complexity

Fatigue Management Protocol

Situation	Action
Missed reps on T1	Continue as normal, track for pattern
Missed reps on T1 twice	Progress to next stage (5×3 → 6×2)
Legs heavy for Thursday run	Reduce Monday T3 leg volume
Systemic fatigue	Drop 1 T3 exercise per session
Running performance declining	Reduce all T3 to 3 sets
Persistent fatigue	Deload week: 70% weight, same reps

Quick Reference - Exercise Substitutions

Original Exercise	Fatigue Too High	Equipment Unavailable
Box Jumps	Bodyweight Jump Squats	Explosive Step-ups
Depth Jumps	Broad Jumps	Sprint Starts
Plank Variations	Ab Wheel	Dead Bugs
Ab Wheel	Plank Variations	TRX Fallouts
Bulgarian Split Squats	Reverse Lunges	Step-ups
Bulgarian Split Squat Jumps	Single-leg Box Step-ups	Regular Bulgarian Split Squats
Face Pulls	Band Pull-aparts	Reverse Flyes
Pallof Press	Side Plank	Suitcase Carry

No Spotter Available - Bench Press Alternatives

Safety Solutions (In Order of Preference)

Solution	How to Implement	Notes
Power Rack with Safeties	Set bars just below chest when arched	Best option - allows normal benching
Leave Reps in Reserve	Stop 1-2 reps before failure	Good for 5×3 work - shouldn’t be at failure anyway
Dumbbell Bench Press	Use 70-80% of barbell weight split between DBs	Can safely drop to sides if needed
Floor Press	Perform bench on floor	Limited ROM but safe, use 90% of bench weight
Ask for Spot	Request help for T1 sets only	Only need 5 sets spotted (~15 min total)

Direct Exercise Substitutions

T1 Bench Press Alternatives (maintain 5×3 protocol)

Option 1: Dumbbell Bench Press - Start with 35-40% of barbell weight per hand
Option 2: Weighted Dips - Same 5×3 scheme, add weight via belt
Option 3: Floor Press - Use 85-90% of regular bench weight

T2 Close-Grip Bench Alternatives (maintain 3×10 protocol)

Option 1: Neutral-Grip DB Press - Mimics close-grip muscle activation
Option 2: Diamond Push-ups - Progress to weighted when >12 reps easy
Option 3: Close-Grip Floor Press - If rack unavailable

Safety Protocols for Solo Benching

With Power Rack:
- Set safeties at lowest chest position
- Practice escape: flatten back, bar hits safeties, slide out
Without Safeties (Not Recommended):
- Learn “Roll of Shame”: lower to chest, roll to hips, sit up
- Never use clips - allows plates to slide off in emergency
- Stay well below max effort
Rep Management:
- If a rep slows significantly, rack it
- Never attempt a rep you’re unsure about
- T1 work at 85-90% effort, not 100%

Time-Efficient Training: Superset Guidelines

Workout Duration Expectations

Format	Duration	Time Saved
No Supersets	60-65 minutes	Baseline
Smart Supersets	45-50 minutes	15-20 minutes
Minimum Dose	30-35 minutes	30 minutes

Supersetting Rules for Runners

NEVER superset T1 exercises - Need full 3-5 min recovery for strength gains
NEVER superset T2 exercises - Still heavy enough to need focus (2-3 min rest)
ALWAYS keep plyometrics alone - Require full neural recovery
AVOID leg exercise supersets - Your legs need quality work given running volume
PRIORITIZE upper/core supersets - Won’t impact running performance

Recommended Superset Pairings

Day 1 - Squat Day Supersets

Keep Separate: Back Squat (T1), RDL (T2), Step-ups
Superset A: Weighted Pull-ups + Ab Wheel (4×6-8 + 3×8-12)
- Perform pull-ups, rest 60s, ab wheel, rest 60s, repeat

Day 2 - Upper Day Supersets

Keep Separate: Bench/OHP (T1), OHP/Close-Grip (T2)
Superset A: Chin-ups + Dips (4×6-10 + 3×8-12)
- Perform chin-ups, rest 60s, dips, rest 60s, repeat
Filler Work: Face pulls between T1 warm-up sets

Day 3 - Deadlift Day Supersets

Keep Separate: Deadlift (T1), Front Squat (T2), Box Jumps
Superset A: Pull-ups + Hanging Leg Raises (4×6-8 + 3×10-15)
- Perform pull-ups, rest 60s, leg raises, rest 60s, repeat

Time-Efficient Workout Templates

45-Minute Format Example (Day 2) - 0:00-5:00 General warm-up - 5:00-25:00 T1: Bench Press 5×3 (full rest) - 25:00-35:00 T2: OHP 3×10 (full rest) - 35:00-43:00 Superset: Chin-ups + Dips (4 rounds) - 43:00-45:00 Face pulls 2×20 (quick finisher)

Filler Work Options

Light exercises during T1 rest periods (don’t impact main lift)

Main Lift	Good Filler Options
Squat	Band pull-aparts, face pulls
Bench	Band dislocations, light face pulls
Deadlift	Dead bugs, bird dogs
OHP	Light band work, wrist mobility

Minimum Effective Dose Days (30-35 min)

For extremely busy weeks - maintain key adaptations

Day	Exercises	Time
Day 1	Back Squat 5×3 + RDL 3×10 + Pull-ups 3×8	35 min
Day 2	Bench 5×3 + OHP 3×10 + Chin-ups 3×8	30 min
Day 3	Deadlift 5×3 + Front Squat 3×10	30 min

Weekly Time Investment Summary

Full Program: 3 × 60-65 min = 3.25 hours/week
Supersetted: 3 × 45-50 min = 2.5 hours/week
Minimum Dose: 3 × 30-35 min = 1.75 hours/week
Running Volume: ~5.5-6 hours/week
Total Training (Supersetted): ~8-9 hours/week

Optional Isolation Work Guidelines

When to Add Optional Work

Only after completing all T1, T2, and T3 exercises
When you have extra time and energy
Drop immediately if fatigue affects running or main lifts

Core Finishers (Pick ONE per workout)

Exercise	Español	Sets × Reps	Notes
Pallof Press	Press pallof	2-3×10-12/side	Anti-rotation, great for runners
Side Planks	Plancha lateral	2-3×30s/side	Hip stability
Dead Bugs	Bicho muerto	2×10/side	Slow and controlled
Bird Dogs	Perro-pájaro	2×10/side	Back health
McGill Curl-ups	Curl-ups McGill	2×10	Spine-friendly ab work
Plank Variations	Variaciones de plancha	2×45-60s	Progress to weighted
Hollow Body Hold	Hollow Body	2×20-30s	Gymnastics core strength

Arm Isolation (Pick 1-2 MAX per workout)

Body Part	Exercise Options	Español	Sets × Reps
Biceps	Barbell/EZ-Bar Curls	Curl con barra/Z	2×12-15
	Hammer Curls	Curl martillo	2×12-15
	Cable/DB Curls	Curl con polea/mancuerna	2×12-15
Triceps	Overhead Extension	Extensión sobre cabeza	2×12-15
	Cable Pushdowns	Extensiones en polea	2×15-20
	Close-Grip Push-ups	Flexiones agarre cerrado	2×15-20
Shoulders	Lateral Raises	Elevaciones laterales	2×15-20
	Rear Delt Flyes	Vuelos posteriores	2×15-20
	Band Pull-aparts	Separaciones con banda	2×20-25

Priority Rules for Optional Work

Core > Arms - Core work benefits running
Day 2 best for isolation - Won’t affect running
Keep weight light - This is pump work, not strength
2-3 minutes max - Don’t extend workouts significantly
Never compromise T1/T2/T3 - Main work always priority

Sample Optional Work Selection

Day 1: Pallof Press + Hammer Curls
Day 2: Dead Bugs + Bicep Curls + Tricep Extension
Day 3: Bird Dogs only (more recovery for weekend runs)

Important Notes

Warm-up Protocol: Always do 5-10 min general warm-up, then specific warm-up sets building to working weight
Wednesday Schedule: 6km run in early AM, lift in PM (minimum 8 hours separation)
Deload Weeks: Every 4-6 weeks or when running performance notably declines
Priority: If choosing between workouts, prioritize Thursday threshold and Sunday long runs
Recovery: One complete rest day recommended (consider Monday morning off)
Nutrition: Eat sufficient protein (1.6-2.2g/kg bodyweight) to support both activities
No Spotter Days: Use rack safeties, DB variations, or stay 1-2 RIR (see substitution guide above)

Wednesday scheduling

Main Problems:

Compromised run quality - Pre-fatigued legs, poor form, injury risk
Poor Thursday prep - Only ~24hr recovery before threshold workout (biggest concern)
Glycogen depletion - Not enough fuel for Thursday’s key workout
Elevated cortisol - Back-to-back sessions = poor recovery

If You Must:

Extend run warm-up (10-15 min)
Keep run truly easy pace
Fuel between sessions
Reduce lifting volume
Prioritise post-workout nutrition

Better Alternative: Both in Morning, But Run First

Schedule Example:

6:00-6:30: 6km easy run
6:30-6:45: Quick snack/change
6:45-7:45: Strength (Day 2)

Why Run-First Works Better:

Preserves running form (safety)
Easy run won’t limit upper body lifting
Less total fatigue for Thursday threshold
Respects “priority first” principle

Bottom Line:

Best: AM run, PM strength (8-10hr gap)
Acceptable: AM run → strength (15-45min gap)
Avoid: AM strength → immediate run
Key concern: Protecting Thursday’s threshold quality

Changelog

Version 1 - 2025-09-18T17:35:35+0100
Initial version
Version 2 - 2025-09-22T16:25:28+0100
Week 1 Day 1 Squat
- SL Box Step-ups → Bulgarian Split Squat Jumps
- Ab Wheel Rollouts → Plank Variations