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.
Max Push-ups in 1 min
Max Sit-ups in 1 min
Max Squats in 1 min
3 to 5 rounds of:
10 alternating lunges
30 second plank