Strength training plan for runners
Strength training plan for runners
Length
12 Weeks
Plan Description
About this training plan
This training plan is created by Kasper Hartl Hansen, a certified personal trainer with specialty in endurance sports. The purpose of this training plan is to offer a strength training plan, targeted runner, that:
1 - follow a clear path of progression supporting your running training plan.
2 - focus on your upper body and core as well as legs.
The training plan will lead you through the four phases; Anatomical Adaptation, Muscular Transition, Muscular Strength and Strength Maintenance, before leaving you with a clear idea of how you can continue with strength training throughout your season, working around and supporting your race goals.
This training plan is based on years of experience, best practices and professional indsight. Throughout the training plan you will be strengthened in your lower- and upper body as well as your core, ensuring 360 degree strengthening which translates to increased strength, endurance and balance, on the road or trail. Exercises are of semi-advanced character, often times standing, hanging og laying with free weights. This offer stimulation of a wider group of muscles while ensuring mobility and functionality which ensures effective utilisation while running.
Worth noting:
- A fitness center setup with dumbbellls, olympic bar, squat rack and the like is needed to follow this plan.
- Functional core workouts included.
- Loads are based on 1RM (Repetition Maximum) meaning you will need your math hat with you - calculations are explained.
- Workouts can be moved in the training plan in order to accommodate schedule and running training, but allow for at least 48 hours interval between strength workouts.
- E-mail support with the responsible coach if you have questions to the plan: kh@optimumcoaching.dk
Made-to-fit
For a customisation of the plan to accommodate your specific needs, we offer our Made-to-Fit service. This includes a consultation and subsequent adjustment of the training plan. Cost of consultation + a made-to-fit plan = 37,5 USD. Offer only applicable to customers holding a current training plan. Book your Made-to-Fit solution on: https://buy.stripe.com/7sI5mn9tB9Vsdvq5kr
More from Optimum Coaching
We offer a broad range of training plans for cyclists. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website www.optimumcoaching.dk/en
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— |
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?20% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$107.99 USD for the first year, billed yearly.