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Beginner 16-Wk Run-Specific Strength Training Plan - Reusable/Repeatable

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Beginner 16-Wk Run-Specific Strength Training Plan - Reusable/Repeatable


Ryan Eckert, MS, CSCS

All plans by this Coach


16 Weeks

Plan Description


This is a beginner strength training plan designed for the needs of runners (road running, trail running, etc.) that can be used, applied, and laid over their usual run training. The plan itself is designed to be 16 weeks in length and to be repeated over and over until the athlete is ready to progress onto the intermediate run-specific strength training plan.

A "beginner" in the case of this specific strength training plan is someone that is entirely new to strength training or someone with less than 3-6 months of strength training experience previously.

This training plan comes with a few documents/resources that will prove useful to athletes while following along to the prescribed plan:
1. Strength Training Foundations for Endurance Athletes eBook - Contains basic educational and background material as it relates to strength training that will help the athlete successfully complete the strength training sessions and to learn about the benefits of strength training for endurance athletes; this eBook also comes with an Exercise Technique Guidebook included as an appendix. This appendix contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete strength training sessions prescribed within the plan

In order to be able to successfully complete the prescribed strength training sessions within this plan, the athlete will need access to a gym with all of the basic strength training equipment, including:
-various weight plates and free weights
-resistance bands

Most other strength training equipment is not necessary as the majority of exercises prescribed are done with body-weight or free weights (i.e., dumbbells, barbells, etc.).

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
01:03:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:03:00 00:45:00

Training Load By Week

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching as well as pre-planned, customized training plans available for purchase.

  • 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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