Minimal Equipment Strength

Strength Plan 4 weeks

**Requires some gym equipment - Mat, Dumbbells of medium weight, looped band, resistance band, and optional stability ball. (4 Week Plan)

Strength Training plays a vital role in helping you progress in your running. You must keep your tendons, muscles, and joints strong in order to avoid injury.

This Strength Plan focuses on stability, balance, and strength. It consists of 4 strength days (Core, Lower, Upper, and Full body).

Each exercise has a video attached to show you how to safely maneuver each move safely and effectively.

Sample Day 1
Glute Build

Circuit 3-5 rounds
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Dumbbell Deadlifts 20
https://youtu.be/E_1Er_pNOGs
Dumbbell Step Ups 20 (10 each side)
Plank Taps outs 10 per side
https://youtu.be/zG8JCzDgU5E?t=6
https://youtu.be/UepxHcOCUMA
Single Leg Hip Thrust from Bench 20 (10 each side)
https://youtu.be/om7q9aCVvR0
Lateral Band Walk 10 per side
https://youtu.be/EcbOpzLZlR8?t=14
REST 90 Seconds

Sample Day 2
Core

Perform as a circuit; 30-90 seconds each 2-4x through. rest 60 sec at the end of each round.
.
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Plank Hip Taps
https://youtu.be/1OUNrHNBBuk
Russian Twists
https://youtu.be/CM1Y_AVUi_k
Criss Cross
https://youtu.be/7gFJuLszVc0
Heel Taps
https://youtu.be/f-GZvQwc6Sw
Windmill
https://youtu.be/kcMs6BI3Axo

Sample Day 4
Runners Build 1

Circuit of 3-5 rounds

Lateral Leg Raise 12-15 per leg
https://youtu.be/tSRsSG2f2JU
Fire Hydrants 12-15 per leg
https://youtu.be/La3xYT8MGks
Donkey Kicks 12-15 per leg
https://youtu.be/SJ1Xuz9D-ZQ
Ball Wall Squat Sit 30-60 sec
https://youtu.be/dxWQgMpEFjs
Heel Drops 12-15 per leg
https://youtu.be/dxWQgMpEFjs
Side Lunge 12-15 per leg
https://youtu.be/a7t3Gz86MeU
REST 90 seconds; Repeat

Sample Day 6
Upper 1

3 Rounds 10-15
Push ups
.
2-3 Rounds
High Row 10-15
https://youtu.be/5nnI_GQuOu0
Burpee 8-10
https://youtu.be/e5NTVbAUnTY
.
2-3 Rounds
Side Raise 6-10
https://youtu.be/rxx5KRN8KUE
Tricep Dips 8-12
https://youtu.be/0326dy_-CzM
.
2-3 Rounds
Chest Fly 8-12
https://youtu.be/tJ2kaO29NDM?t=31s
Back Fly 6-10
https://youtu.be/evXOlgLTPCw

Sample Day 8
Lower 1

Starter 3 Times 10-15 per side
Hip Hikes
https://youtu.be/2T2b3Yi95ts
.
2-3 Rounds
Air Squat 15-20
https://youtu.be/a_fb6Kz7FQg?t=3s
Lateral Band Walk 12-15 each side
https://youtu.be/LqEKDj2UGBg
.
2-3 Rounds
Clock Lunge 6-8 per leg
https://youtu.be/vbx8KunAqvo?t=47s
Deadlift or Single leg deadlift 8-12 per leg
https://youtu.be/emReBIrQll8
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2-3 Rounds
Bird Dogs 12-15 per side
https://youtu.be/e2WO3R5swvU
Calf Raise 15-20
https://youtu.be/H26xXA1QACw

Sample Day 9
Ab Build

2-5 Rounds
Plank w/shoulder taps 10 each side
https://youtu.be/QOCn3_iOAro
Side plank raises 12 each side
https://youtu.be/P0dtAnq5uKc
Weighted Crunch 15
https://youtu.be/pACdHhBjHJM
Plank Hip Twist 10 each side
https://youtu.be/1OUNrHNBBuk
Lying Leg Lift to Hip Raise 15
https://youtu.be/QOCn3_iOAro

Sample Day 11
Runners Build 2

Circuite of 3-5 rounds
.
Hip Hikes 10-15 each side
https://youtu.be/2T2b3Yi95ts
Glute Bridge 10-15
https://youtu.be/IbAUx5feAwQ
Reverse Calf Raise 10-15
https://youtu.be/Hv2uV4TP39I
Opp. Arm Leg Raise 10-15 each side
https://youtu.be/NzCzgMUs6S4
Single Leg Balance Reach 8-12 per leg
https://youtu.be/E4_3TEFyy5c
Single Leg Chair Squat 5-8 each leg
https://youtu.be/nu8DUisv9U8?t=40
REST 90 seconds; Repear

Amanda K Spinler
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Pace Right Coaching LLC

Pace Right Coaching prides itself on tailoring progressive run plans, mixed with strength training, to ensure you hit your goals injury free. Sometimes, with all the running we do, we throw strength training to the wayside. Nonetheless, it’s essential in maintaining proper posture, diminishing muscle compensation, absorbing impact, and improving agility! Check out our Generic Training plans and if you're looking for something a little more custom, Contact us!