This plan is structured to gradually introduce strength training to runners while progressively challenging their endurance and speed. By avoiding maximal efforts in the gym, you ensure safe, effective progress in both strength and running performance. Over the course of 12 weeks, you’ll become a stronger, more efficient runner while significantly reducing your risk of injury.

Overview-
Monday: Easy Run
Tuesday: Strength + Speed Intervals
Wednesday: Rest or Active Recovery
Thursday: Tempo Run
Friday: Strength Training
Saturday: Long Run
Sunday: Rest or Active Recovery
You will have two deload weeks during this program for additional rest and recovery for adaptation.

*Description of the Training Plan-
This 12-week(14weeks total with deload weeks) Strength and Endurance Training Program is designed specifically for runners seeking to improve their performance through a combination of structured running and strength training. The plan incorporates four key components:
1. Endurance Runs:
• Easy runs, long runs, and tempo runs build aerobic capacity, improve running economy, and enhance lactate threshold, enabling you to sustain higher intensities for longer periods.
2. Strength Training:
• Lower and upper body-focused sessions improve power, running efficiency, and injury resistance by strengthening critical muscles like the glutes, hamstrings, core, and stabilizers.
• Exercises are performed at prescribed intensity levels (percent of 1-rep max or RPE) to encourage gradual progression and build strength effectively.
3. Speed Work:
• Intervals are integrated to develop anaerobic capacity, improve running form, and increase your ability to sustain faster paces.
4. Recovery and Adaptation:
• Active recovery and rest days are strategically placed to ensure muscle repair, reduce fatigue, and prevent overtraining.

*Why Stopping Shy of Your 1RM is Recommended for Beginners-
If you are new to lifting/strength training, it’s essential to avoid lifting at or near your 1-rep max (1RM) for several reasons:
1. Injury Risk:
• Attempting your 1RM without the proper foundation in technique, muscle strength, and motor control can lead to injury. Submaximal loads allow you to practice and refine form safely while still building strength. So, it is ok to stop shy of your 1RM or to reduce the percentages during the program.
2. Progressive Overload:
• Beginners can see significant strength gains by lifting lighter weights at 60-75% of their 1RM because the body is still adapting to new movement patterns. There’s no need to push maximal loads early in your training.
3. Energy Conservation for Running:
• Heavy lifting can increase neuromuscular fatigue, which may hinder your running performance. Lifting at submaximal loads (RPE 6-8) helps you gain strength while preserving energy for key running sessions.
4. Technique Development:
• Focusing on lighter loads ensures that you can perform exercises with proper alignment and movement control, setting a strong foundation for heavier lifting later.
5. Building Consistency:
• Strength training for runners is about complementing your primary goal—improving running performance. By lifting moderately heavy weights consistently over time, you build strength and resilience without risking burnout or injury.