Welcome to your Runners Strength and Conditioning Training Plan 2025 Edition
This 8-week strength program is designed for you as a runner is looking to maximize your chances of injury prevention and build powerful muscles for running.
There's a lot of variety, so you won't get bored!
It outlines which running-specific muscle groups you are targeting and why.
Perfect for adding into an existing plan to minimise risk of injury
Each session includes details of each exercise in a detailed session plan with links to videos showing how to perform each exercise.
The program also outlines recommended progressions in terms of increasing weights and/or intensity, and with 1.5 to 3 hours a week in total to complete all exercises - can easily be integrated with a full training plan.
Alternatively, perfect for the off-season to ensure you are strong and ready to hit the ground running come next race season
Typical week:
- 3 sessions a week, rising to 4.
There are bodyweight, exercise band, and gym based sessions so you can work out at home or the gym.
What do you get in this plan?
✏️ Prompts on which day to do each session & why you are doing the certain exercises
A progression of sessions over the 8 weeks to ensure you are increasing strength & flexibility
📹 Links to exercise videos using the new TrainingPeaks Strength and Conditioning Workout Creator
🏋️ A variety of types of exercises to work not only on strength but flexibility, mobility and stability. It will also increase your Cardiovascular system via High-Intensity Interval Training (HIIT).
💪 Kettlebell, TRX and Plyometric exercises
The plan builds progressively over the 8 weeks and will include 3 sessions per week, rising to 4 near the end, so you will have time to add in running sessions if you want to.
Each day has an option for using gym equipment or body-weight/simple equipment exercises, so no need to join a gym.
The plan also includes < b> High-Intensity Interval Training (HIIT) workouts, so you can build strength, balance, coordination, and increase your cardiovascular capacity at the same time.
Sessions will also include options to use Kettlebells and a Suspension Trainer (TRX). To improve your power and speed, I have also included a plyometric session.
My name is Karen, and I live in Southern Spain near the IRONMAN® Malaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and running event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.