Strength Plan (Intermediate)

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 plan seamlessly follows the Advanced Beginner Strength plan.

It consists of 3 workout days that you can easily work into your running schedule. They are split up by an upper, lower, and full body circuit day. 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
Upper + Abs

Circuit Style; 2-4 Rounds
.

Barbell Bent Over Row 8-12
https://youtu.be/riZ119TFHCk
REST 30 Seconds
Dumbbell Bench Press 8-12
https://youtu.be/m7sb_-0dE7E
REST 30 Seconds
Pull-Up 5-10
https://youtu.be/Lsk7vGccs-Y
REST 30 Seconds
Medicine Ball Slams 6-10
https://youtu.be/myRqUY2Onx0
REST 30 Seconds
Dumbbell Lateral Raises 8-12
https://youtu.be/Ij2l_l34L60
REST 30 Seconds; Repeat Circuit
.
.
Finish Superset of 5 rounds; little to no rest between exercises
Battle Ropes - Alternate Waves 30 sec
https://youtu.be/wTbrJx4RelU
V-Sit Hold 30 seconds
https://youtu.be/H5VgqDaOF-M

Sample Day 2
Welcome to Team Pace Right Coaching

Welcome to the 4 week intermediate 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 Cardio/Strength

Circuit Style; 3-5 Rounds
.

Calf Raises 15-20
https://youtu.be/H26xXA1QACw
REST 30 seconds
Plank Jack Push up 10-15
https://youtu.be/_x3h9rwhyy0
REST 30 seconds
Jumping Rope 30-60 sec
https://youtu.be/Mj6NezKTLmw?t=15
REST 30 seconds
Lateral Band Walks 10-15 each side
https://youtu.be/EcbOpzLZlR8?t=15
REST 30 seconds
1 Leg Dumbbell Overhead Press 10-15
https://youtu.be/DI9dqXtdz4A
REST 30 seconds
Squat Jump 10-15
https://youtu.be/2xvwwZucKbA
REST 30 seconds; Repeat Circuit

Sample Day 6
Lower + Abs

Circuit Style; 2-4 Rounds
.

Dumbbell Deadlifts 5-8
https://youtu.be/E_1Er_pNOGs?t=13
REST 30 Seconds
Dumbbell Step Ups 8-12 each leg
https://youtu.be/UepxHcOCUMA
REST 30 Seconds
Hip Hike 8-12 per side
https://youtu.be/2T2b3Yi95ts
REST 30 seconds
Hamstring Curl 12-15
https://youtu.be/8DeDDVa-qPM
TRX Sprinters 12-15 per leg
https://youtu.be/6jScn6Q-5gM
REST 90 Seconds; Repeat Circuit
.
.
Finisher Superset of 5 rounds; little to no rest between each exercise
Bike Sprint (hard resistance) 30 sec
https://youtu.be/Rh8VswzWDow?t=31
Full Plank 60 Seconds
https://youtu.be/DHvSGdCIZyQ?t=15

Sample Day 8
Upper + Abs

Circuit Style; 2-4 Rounds
.

Barbell Bent Over Row 8-12
https://youtu.be/riZ119TFHCk
REST 30 Seconds
Dumbbell Bench Press 8-12
https://youtu.be/m7sb_-0dE7E
REST 30 Seconds
Pull-Up 5-10
https://youtu.be/Lsk7vGccs-Y
REST 30 Seconds
Medicine Ball Slams 6-10
https://youtu.be/myRqUY2Onx0
REST 30 Seconds
Dumbbell Lateral Raises 8-12
https://youtu.be/Ij2l_l34L60
REST 30 Seconds; Repeat Circuit
.
.
Finish Superset of 5 rounds; little to no rest between exercises
Battle Ropes - Alternate Waves 30 sec
https://youtu.be/wTbrJx4RelU
V-Sit Hold 30 seconds
https://youtu.be/H5VgqDaOF-M

Sample Day 10
Full Body Cardio/Strength

Circuit Style; 3-5 Rounds
.

Calf Raises 15-20
https://youtu.be/H26xXA1QACw
REST 30 seconds
Plank Jack Push up 10-15
https://youtu.be/_x3h9rwhyy0
REST 30 seconds
Jumping Rope 30-60 sec
https://youtu.be/Mj6NezKTLmw?t=15
REST 30 seconds
Lateral Band Walks 10-15 each side
https://youtu.be/EcbOpzLZlR8?t=15
REST 30 seconds
1 Leg Dumbbell Overhead Press 10-15
https://youtu.be/DI9dqXtdz4A
REST 30 seconds
Squat Jump 10-15
https://youtu.be/2xvwwZucKbA
REST 30 seconds; Repeat Circuit

Sample Day 13
Lower + Abs

Circuit Style; 2-4 Rounds
.

Dumbbell Deadlifts 5-8
https://youtu.be/E_1Er_pNOGs?t=13
REST 30 Seconds
Dumbbell Step Ups 8-12 each leg
https://youtu.be/UepxHcOCUMA
REST 30 Seconds
Hip Hike 8-12 per side
https://youtu.be/2T2b3Yi95ts
REST 30 seconds
Hamstring Curl 12-15
https://youtu.be/8DeDDVa-qPM
TRX Sprinters 12-15 per leg
https://youtu.be/6jScn6Q-5gM
REST 90 Seconds; Repeat Circuit
.
.
Finisher Superset of 5 rounds; little to no rest between each exercise
Bike Sprint (hard resistance) 30 sec
https://youtu.be/Rh8VswzWDow?t=31
Full Plank 60 Seconds
https://youtu.be/DHvSGdCIZyQ?t=15

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!