Masters Runners Full-Body Strength Training Plan
Masters Runners Full-Body Strength Training Plan
Author
Jim Hardina
Length
1 Week
Plan Description
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.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
—— | —— |
|
strength
x4
|
02:40:00 | 01:00:00 |
|
Custom
x2
|
00:10:00 | 00:10:00 |
|
Other
x1
|
00:10:00 | 00:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
02:40:00 | 01:00:00 | |
|
|
00:10:00 | 00:10:00 | |
|
|
00:10:00 | 00:10:00 |
Training Load By Week
- 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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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.