Strength Plan (Advanced Beginner)

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.

Do you have some strength training experience but lack a plan to stay motivated?

Then this plan is perfect for you. It consists of 3 workout days that you can easily work into your running schedule. They are circuit style full body workouts. Each exercise has a video attached to show you how to safely maneuver each move! Pace Right Coaching has the perfect plan to help you get back into strength training and improve your running!

**This plan is not a first time beginner plan. You should have some experience with lifting

Sample Day 1
Short Cardio/Strength

Circuit Style; 3-5 Rounds
.

Goblet Squat 10-15
https://youtu.be/E8wH-qMYjpA
REST 30 Seconds
Cable Seated Row 10-15
https://youtu.be/xQNrFHEMhI4?t=4s
REST 30 Seconds
Back Extension 10-15
https://youtu.be/ph3pddpKzzw
REST 30 Seconds
Push Up 10-15
https://youtu.be/MjdBrpEMuE0
REST 30 Seconds
Rowing Sprints150-200 M
https://youtu.be/BBcxgJIRetg
REST 30 Seconds
Plank 30-60 sec
https://youtu.be/DHvSGdCIZyQ?t=17
REST 90 Seconds; Repeat Circuit

Sample Day 2
Welcome to Team Pace Right Coaching

Welcome to the 4 week advanced beginner strength plan!

If you ever have any questions, don't hesitate to reach out to me, Coach Amanda @ pacerightcoaching@gmail.com

Also, join our private team facebook page and introduce yourself! Let us know what you're training for and what you hope to accomplish with this plan!
https://www.facebook.com/groups/1804238296459418/

Tag Pace Right Coaching on social media in your training posts and use our hashtags #pacerightcoaching #prcathlete #teampacerightcoaching

Good luck with everything!

Sample Day 4
Full Body Strength

Circuit Style; Perform 3-5 Rounds
.

Dumbbell Split Squat w/Overhead Press 8-10
https://youtu.be/wFNLpYKYMfI
REST 30 Seconds
Glute Bridge10-15
https://youtu.be/IbAUx5feAwQ
REST 30 Seconds
Calf Raises 10-15
https://youtu.be/H26xXA1QACw
REST 30 Seconds
Wide Grip Lat Pulldown10-15
https://youtu.be/F8tUx9djHHA
REST 30 Seconds
Sumo Squats 15
https://youtu.be/9ZuXKqRbT9k
REST 30 Seconds
Leg Raises 15
https://youtu.be/vjqNutNTmdg
REST 90 Seconds
REPEAT Circuit

Sample Day 6
Cardio Circuit

Circuit Style; Perform 3-5 Rounds.
.

Bike Sprint (hard resistance) 30 sec
https://youtu.be/Rh8VswzWDow?t=31
REST 30 Seconds
Forward Lunge 8 each leg
https://youtu.be/TA4FGRBjMiU?t=35
REST 30 Seconds
Wall Ball 8-12 (use soft ball, not a bouncy one)
https://youtu.be/XwyRytcLqS8
REST 30 Seconds
A Skips 8-10 per leg
https://youtu.be/hz-D2WAN49o
REST 30 Seconds
Alternating Toe Reach10 each side
https://youtu.be/qL3WQgq_RIw
REST 30 Seconds
Burpee 10-15
https://youtu.be/e5NTVbAUnTY
REST 90 Seconds
REPEAT circuit

Sample Day 8
Short Cardio/Strength

Circuit Style; 3-5 Rounds
.

Goblet Squat 10-15
https://youtu.be/E8wH-qMYjpA
REST 30 Seconds
Cable Seated Row 10-15
https://youtu.be/xQNrFHEMhI4?t=4s
REST 30 Seconds
Back Extension 10-15
https://youtu.be/ph3pddpKzzw
REST 30 Seconds
Push Up 10-15
https://youtu.be/MjdBrpEMuE0
REST 30 Seconds
Rowing Sprints150-200 M
https://youtu.be/BBcxgJIRetg
REST 30 Seconds
Plank 30-60 sec
https://youtu.be/DHvSGdCIZyQ?t=17
REST 90 Seconds; Repeat Circuit

Sample Day 10
Full Body Strength

Circuit Style; Perform 3-5 Rounds
.

Dumbbell Split Squat w/Overhead Press 8-10
https://youtu.be/wFNLpYKYMfI
REST 30 Seconds
Glute Bridge10-15
https://youtu.be/IbAUx5feAwQ
REST 30 Seconds
Calf Raises 10-15
https://youtu.be/H26xXA1QACw
REST 30 Seconds
Wide Grip Lat Pulldown10-15
https://youtu.be/F8tUx9djHHA
REST 30 Seconds
Sumo Squats 15
https://youtu.be/9ZuXKqRbT9k
REST 30 Seconds
Leg Raises 15
https://youtu.be/vjqNutNTmdg
REST 90 Seconds
REPEAT Circuit

Sample Day 13
Cardio Circuit

Circuit Style; Perform 3-5 Rounds.
.

Bike Sprint (hard resistance) 30 sec
https://youtu.be/Rh8VswzWDow?t=31
REST 30 Seconds
Forward Lunge 8 each leg
https://youtu.be/TA4FGRBjMiU?t=35
REST 30 Seconds
Wall Ball 8-12 (use soft ball, not a bouncy one)
https://youtu.be/XwyRytcLqS8
REST 30 Seconds
A Skips 8-10 per leg
https://youtu.be/hz-D2WAN49o
REST 30 Seconds
Alternating Toe Reach10 each side
https://youtu.be/qL3WQgq_RIw
REST 30 Seconds
Burpee 10-15
https://youtu.be/e5NTVbAUnTY
REST 90 Seconds
REPEAT circuit

Amanda K Spinler
|
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!