Muscular Endurance for Runners

Author

Stephanieruns Fitness

All plans by this Coach

Length

6 Weeks

Typical Week

2 Strength

Longest Workout

0:40 hrs

Plan Specs

running half marathon beginner intermediate weightloss power based strength base period

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Summary

Are you running but not doing any strength training? Maybe you're going to the gym to strength train but not following a specific plan. Here's something you probably already know, strength training makes you a faster, stronger runner. This is a six week plan to help you build endurance in the muscles specific to the running gait. When you think strength training you might think of bulking and power, this is not the plan for that. This plan focuses on building slow twitch muscles which will help reduce muscular fatigue and improve running efficiency. Increasing your muscular endurance will help your muscles support you as you run longer distances.

This is a six week plan that has you doing strength training three times a week one week and two days the next week. This plan is meant to fit into your existing running plan, this plan does not include any running or flexibility workouts.

You should always consult a doctor before starting an exercise program. Stephanieruns Fitness is not liable for any injuries that happen when you are following this plan. If you aren't sure how to do any of the exercises please consult a certified personal trainer.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:35

Stephanie

Stephanieruns Fitness

Hi I'm Stephanie! I'm a personal trainer who helps runners reach new goals and distances. I am passionate about helping runners reach their goals. I believe in meeting people where there are and building them up not tearing them down. I provide one on one support, individualized training plans with all your running and strength workouts. I'm a big believer in strength training for runners. Strength training will make you a stronger faster more efficient runner. I look forward to talking to you.

Back to Plan Details

Sample Day 1

0:40:00
48.3TSS
Upper Body for Runners

This is an upper body workout designed to build endurance in the upper body and arms which support your posture and help propel you forward.

Use a lighter weight than you can handle, we are working on slow twitch endurance muscles not strength and power.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 3

0:30:00
35TSS
Runners Core

This is a workout to strengthen your core. The core helps to support your posture. Having the muscle strength to maintain good posture will make you a more efficient runner.


For the dumbbell side bend use a lighter weight than you can handle. We are working on muscular endurance.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 5

0:40:00
48.3TSS
Runners Leg Strength

As a runner you know your legs make running possible. Let's work on the building strength and endurance muscles in your legs.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 9

0:40:00
48.3TSS
Full Body Runner's Strength

This full body workout focuses on the muscles needed to help you cross the finish line.

Use lighter weights than you can handle. We are working on muscular endurance not power.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 11

0:40:00
48.3TSS
Muscular Endurance: Full Body

This full body workout focuses on building endurance in the muscles needed for running.

Use a lighter weight than what you can handle. We are working on muscular endurance not power.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 15

0:40:00
48.3TSS
Upper Body for Runners

This is an upper body workout designed to build endurance in the upper body and arms which support your posture and help propel you forward.

Use a lighter weight than you can handle, we are working on slow twitch endurance muscles not strength and power.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 17

0:30:00
35TSS
Runners Core

This is a workout to strengthen your core. The core helps to support your posture. Having the muscle strength to maintain good posture will make you a more efficient runner.


For the dumbbell side bend use a lighter weight than you can handle. We are working on muscular endurance.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Muscular Endurance for Runners

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