Below is a downloadable workout plan - strength training for endurance athletes. This
plan is structured as a simple, beginner-friendly, 4-week program that endurance athletes
(runners, cyclists, triathletes) can integrate into their training. It focuses on strength, power,
and core stability while minimizing equipment needs.

Strength Training for Endurance Athletes: 4-Week Starter Plan
Overview:
• Goal: Improve strength, power, and injury resilience for endurance athletes.
• Frequency: 2-3 sessions per week, 30-45 minutes each.
• Equipment: Bodyweight, dumbbells (optional), resistance band (optional), box or
sturdy surface for jumps.
• Target Audience: Runners, cyclists, triathletes, or other endurance athletes.
• Notes:
-Perform on non-consecutive days (e.g., Monday/Thursday or
Tuesday/Friday).
-Combine with endurance training but prioritize recovery (e.g., 48 hours
between strength sessions).
-Warm up with 5-10 minutes of dynamic movements (e.g., leg swings, arm
circles, high knees).
-Cool down with 5 minutes of stretching or foam rolling.

About The Coach:
Coach Ken, owner of www.givinitatri.com, is a certified triathlon and running coach with
extensive experience as an endurance athlete. He offers tailored training programs to help
athletes of all levels achieve their goals, emphasizing physical training, mental resilience,
and strategic race preparation. His philosophy, "Balancing Life 1 Mile at a Time," integrates
endurance sports with life balance. A Nationals Qualifier, Ironman All World Athlete, and
Ultra Marathon Finisher, Ken has a proven track record with multiple age group podiums
and personal bests. He provides tiered coaching options to suit various budgets, fostering
a supportive community for accountability and growth. Ken is also a husband, father, and
certified NYS Police Instructor, and hosts the "Givin It A Tri" podcast, sharing insights on
endurance sports. For more details or to contact him, visit www.givinitatri.com or email
GivinItATri@gmail.com