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Strength Training for Running - V1.0
Workout Overview
Week 1
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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Kettlebell Deadlift â–¶ | 3 sets | 15 reps | 60s | |
| 2. Lat Pulldown | 3 sets | 20 reps | 60s | |
| 3. Leg Extensions | 3 sets | 25 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Goblet Squat â–¶ | 3 sets | 15 reps | 60s | |
2. Lever Chest Press â–¶ | 3 sets | 20 reps | 60s | |
| 3. Lying Leg Curls | 3 sets | 25 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Dumbbell Step-Up â–¶ | 3 sets | 15 reps | 60s | |
2. Seated Machine Shoulder (Military) Press â–¶ | 3 sets | 20 reps | 60s | |
3. Sled 45 Degree Calf Press â–¶ | 3 sets | 25 reps | 60s |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Kettlebell Deadliftâ–¶ | 3 sets | 15 reps | 60s | |
| 2. Lat Pulldown | 3 sets | 20 reps | 60s | |
| 3. Leg Extensions | 3 sets | 25 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Goblet Squatâ–¶ | 3 sets | 15 reps | 60s | |
| 2. Lever Chest Pressâ–¶ | 3 sets | 20 reps | 60s | |
| 3. Lying Leg Curls | 3 sets | 25 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Step-Upâ–¶ | 3 sets | 15 reps | 60s | |
| 2. Seated Machine Shoulder (Military) Pressâ–¶ | 3 sets | 20 reps | 60s | |
| 3. Sled 45 Degree Calf Pressâ–¶ | 3 sets | 25 reps | 60s |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Kettlebell Deadliftâ–¶ | 3 sets | 15 reps | 60s | |
| 2. Lat Pulldown | 3 sets | 20 reps | 60s | |
| 3. Leg Extensions | 3 sets | 25 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Goblet Squatâ–¶ | 3 sets | 15 reps | 60s | |
| 2. Lever Chest Pressâ–¶ | 3 sets | 20 reps | 60s | |
| 3. Lying Leg Curls | 3 sets | 25 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Step-Upâ–¶ | 3 sets | 15 reps | 60s | |
| 2. Seated Machine Shoulder (Military) Pressâ–¶ | 3 sets | 20 reps | 60s | |
| 3. Sled 45 Degree Calf Pressâ–¶ | 3 sets | 25 reps | 60s |
Week 4
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Kettlebell Deadliftâ–¶ | 3 sets | 15 reps | 60s | |
| 2. Lat Pulldown | 3 sets | 20 reps | 60s | |
| 3. Leg Extensions | 3 sets | 25 reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Goblet Squatâ–¶ | 3 sets | 15 reps | 60s | |
| 2. Lever Chest Pressâ–¶ | 3 sets | 20 reps | 60s | |
| 3. Lying Leg Curls | 3 sets | 25 reps | 60s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Step-Upâ–¶ | 3 sets | 15 reps | 60s | |
| 2. Seated Machine Shoulder (Military) Pressâ–¶ | 3 sets | 20 reps | 60s | |
| 3. Sled 45 Degree Calf Pressâ–¶ | 3 sets | 25 reps | 60s |
Date Created: 5/26/19, 9:19 PM
Last Updated: 9/12/20, 9:40 PM
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