Strength Training for Runners

Author

Stephanieruns Fitness

All plans by this Coach

Length

8 Weeks

Typical Week

2 Strength

Longest Workout

0:40 hrs

Plan Specs

fitness beginner intermediate weightloss power based strength

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Summary

Are you a runner who's looking to add in strength training but don't know where to start? Are you worried strength training will slow you down as a runner? Strength training makes you a stronger, faster more efficient runner. This eight week plan is designed to work with your current running plan. It includes two strength training workouts a week focusing on building muscular endurance. Building muscular endurance will help your muscles support your running form from the start line to finish line.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:15

Stephanie

Stephanieruns Fitness

Hi I'm Stephanie! I'm a personal trainer who helps runners reach new goals and distances. I am passionate about helping runners reach their goals. I believe in meeting people where there are and building them up not tearing them down. I provide one on one support, individualized training plans with all your running and strength workouts. I'm a big believer in strength training for runners. Strength training will make you a stronger faster more efficient runner. I look forward to talking to you.

Back to Plan Details

Sample Day 1

0:40:00
48.3TSS
Full Body Runner's Strength

This full body workout focuses on the muscles needed to help you cross the finish line.

Use lighter weights than you can handle. We are working on muscular endurance not power.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 4

0:30:00
35TSS
Runners Core

This is a workout to strengthen your core. The core helps to support your posture. Having the muscle strength to maintain good posture will make you a more efficient runner.


For the dumbbell side bend use a lighter weight than you can handle. We are working on muscular endurance.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 8

0:40:00
48.3TSS
Runners Leg Strength

As a runner you know your legs make running possible. Let's work on the building strength and endurance muscles in your legs.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 11

0:40:00
48.3TSS
Upper Body for Runners

This is an upper body workout designed to build endurance in the upper body and arms which support your posture and help propel you forward.

Use a lighter weight than you can handle, we are working on slow twitch endurance muscles not strength and power.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 15

0:40:00
48.3TSS
Muscular Endurance: Full Body

This full body workout focuses on building endurance in the muscles needed for running.

Use a lighter weight than what you can handle. We are working on muscular endurance not power.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 18

0:30:00
35TSS
Runners Core

This is a workout to strengthen your core. The core helps to support your posture. Having the muscle strength to maintain good posture will make you a more efficient runner.


For the dumbbell side bend use a lighter weight than you can handle. We are working on muscular endurance.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 22

0:40:00
48.3TSS
Upper Body for Runners

This is an upper body workout designed to build endurance in the upper body and arms which support your posture and help propel you forward.

Use a lighter weight than you can handle, we are working on slow twitch endurance muscles not strength and power.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Strength Training for Runners

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