💪🏻 These 8 weeks of strength training are based on the work of Zanini et al., 2025 – “Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners: A Randomized Control Trial.”

🎯 The goal is to improve strength and elastic energy recovery, two key components that should later enhance your running durability.

🏋🏼‍♀️ The plan includes an initial session to determine your 1RM (one-repetition maximum). However, if you’re not yet confident with exercises like squats, bench presses, or leg presses, it’s highly recommended to start with a familiarization phase to master proper technique first.

📆 The program runs over 10 weeks, with two sessions per week. Every 3–4 weeks, exercises or loads are adjusted to ensure continuous progression and adaptation.