Strength Training for Running - V1.0

By Christ Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

30 minutes

Genders

Female, Male

Goals

Increase Stamina (Female | Male)

Description

Strength training is of a high importance for any runner - not only will regular gym work allow you to run better and more efficiently but it will also reduce the risk of injury. The knees, hips

Source

myworkouts

Equipment

Bench, Cable, Dumbbell, Kettlebell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

30 minutes

Genders

Female, Male

Days per week

3 days

Goals

Increase Stamina (Female | Male)

Description

Strength training is of a high importance for any runner - not only will regular gym work allow you to run better and more efficiently but it will also reduce the risk of injury. The knees, hips

Equipment

Bench, Cable, Dumbbell, Kettlebell, Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
1. Kettlebell Deadlift ▶	3 sets	15 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	20 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	25 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Goblet Squat ▶	3 sets	15 reps	60s
2. Lever Chest Press ▶	3 sets	20 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	25 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1. Dumbbell Step-Up ▶	3 sets	15 reps	60s
2. Seated Machine Shoulder (Military) Press ▶	3 sets	20 reps	60s
3. Sled 45 Degree Calf Press ▶	3 sets	25 reps	60s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Kettlebell Deadlift ▶	3 sets	15 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	20 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	25 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Goblet Squat ▶	3 sets	15 reps	60s
2. Lever Chest Press ▶	3 sets	20 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	25 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Dumbbell Step-Up ▶	3 sets	15 reps	60s
2. Seated Machine Shoulder (Military) Press ▶	3 sets	20 reps	60s
3. Sled 45 Degree Calf Press ▶	3 sets	25 reps	60s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Kettlebell Deadlift ▶	3 sets	15 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	20 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	25 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Goblet Squat ▶	3 sets	15 reps	60s
2. Lever Chest Press ▶	3 sets	20 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	25 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Dumbbell Step-Up ▶	3 sets	15 reps	60s
2. Seated Machine Shoulder (Military) Press ▶	3 sets	20 reps	60s
3. Sled 45 Degree Calf Press ▶	3 sets	25 reps	60s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Kettlebell Deadlift ▶	3 sets	15 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	20 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	25 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Goblet Squat ▶	3 sets	15 reps	60s
2. Lever Chest Press ▶	3 sets	20 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	25 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Dumbbell Step-Up ▶	3 sets	15 reps	60s
2. Seated Machine Shoulder (Military) Press ▶	3 sets	20 reps	60s
3. Sled 45 Degree Calf Press ▶	3 sets	25 reps	60s

Strength Training for Running - V1.0

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Week 2

Day 1

Day 2

Day 3

Week 3

Day 1

Day 2

Day 3

Week 4

Day 1

Day 2

Day 3

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