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Foundational Strength Plan - Bodyweight

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Foundational Strength Plan - Bodyweight

Author

Coach Pittman

All plans by this Coach

Length

5 Weeks

Plan Description

This foundational and bodyweight strength program is designed for the runner with little to no background in weightlifting, but would like to start incorporating strength work into your run plan. This is the foundation to build a sound structure, equipped to start incorporating weight training into your plan.

These run specific workouts are designed to improve running economy, mechanics, and therefore speed and muscular endurance. Some of the workouts in the final week will improve power. Each workout will address run specific movements, potential muscular imbalances, and core work. All of these workouts will improve you as a healthier and more athletic runner.

I have strategically placed the workouts in with harder (quality) and easy run days to ensure you get both the best possible return on your runs and your strength work. So if you are already following a run plan, you can plug these strength workouts in with your days according to whether it falls into the quality or easy categories. Strength training should supplement your running, not take away from it. If you are not running hard on some days and easy on other days, please take a look at my run plans. If your primary goal is to become a better runner, you do not need very much strength work.

Easy days - Recovery and Rest
Quality days - Long Aerobic, Tempo, VO2max, Anaerobic, Power, Speed, Muscular Endurance. If it's an interval workout or a long run, it's a "quality" day.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
—— ——
Strength x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
—— ——
Strength
—— ——

Patty Pittman

F2E Coaching

For over 20 years, Patty has delivered expertise in endurance coaching, with a distinct focus on integrating strength training for endurance athletes. She has refined a science-based, personalized coaching approach that empowers athletes to reach their full potential.

Patty is a UESCA Run Coach, UESCA Ultra-Running Coach, USA Triathlon Coach, NASM Personal Trainer, NASM CNC, NASM PES, and UESCA Triathlon Coach. 


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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