Free personalized workout plan

Strength Training for Running - V1.0

By Christ Stone

Experience
Beginner (1-2 years)
Time
30 minutes/day | 3 days/week | 4 weeks
Good for
Increase Stamina
Equipment
Bench, Cable, Dumbbell, Kettlebell, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 and ankles are specifically vulnerable as a runner - strengthening the muscles of the legs will improve the stability and strength around these joints. Version 1.0 is the beginner strength program for any runner who is new to strength work. It is a simple, 4 week program which will allow you to learn the movements of foundational strength exercises and lay foundations for the following intermediate and advanced programs. The program involves 3 workouts per week and 3 exercises per workout. The first exercise will focus on overalll lower body strengthening, the second exercise will be an accessory upper body exercise and the final exercise will focus solely on a muscle of the leg - either the quadriceps, hamstrings and calves. The high number of reps involved in the program is to place the focus mainly on muscular endurance - required for running. 

Show More

Workout Overview



Kettlebell Deadlift
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises

Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Lever Chest Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises

Dumbbell Step-Up
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Sled 45 Degree Calf Press
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/26/2019, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

More Workouts by Christ Stone

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.