Masters Runner Full-Body Strength Plan
This strength program is built specifically for masters runners (40+) who want to stay durable, reduce injury risk, and maintain strength as they age.
Lower Body Focus:
The lower body sessions prioritize running durability and prehab. Exercises target the hips, glutes, single-leg strength, and supporting muscles that take the most stress during long runs and ultras. The goal is stronger, more resilient legs that handle volume better and recover faster.
Upper Body Options:
Two upper body tracks are available:
Longevity Track – Emphasis on joint-friendly strength, posture, and functional capacity for healthy aging.
Hypertrophy Track – Moderate volume focused on building and maintaining muscle mass.
How to Use This Plan:
Complete 1–2 full-body or split sessions per week depending on your running load. Always prioritize recovery around key long runs. Strength work should support your running, never interfere with it.
This plan is designed to keep masters athletes strong, resilient, and running longer.