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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

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Equipment

Bench, Cable, Dumbbell, Kettlebell, Machine

Average Exertion

60%

Average Cardio Intensity

30%

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

Show More

Equipment

Bench, Cable, Dumbbell, Kettlebell, Machine

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets15 reps60s
2. Lever Chest Press
Lever Chest Press
3 sets20 reps60s
3. Lying Leg Curls3 sets25 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
3 sets15 reps60s
2. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
3 sets20 reps60s
3. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 sets25 reps60s

Week 2



ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets15 reps60s
2. Lever Chest Press
Lever Chest Press
3 sets20 reps60s
3. Lying Leg Curls3 sets25 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
3 sets15 reps60s
2. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
3 sets20 reps60s
3. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 sets25 reps60s

Week 3



ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets15 reps60s
2. Lever Chest Press
Lever Chest Press
3 sets20 reps60s
3. Lying Leg Curls3 sets25 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
3 sets15 reps60s
2. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
3 sets20 reps60s
3. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 sets25 reps60s

Week 4



ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets15 reps60s
2. Lever Chest Press
Lever Chest Press
3 sets20 reps60s
3. Lying Leg Curls3 sets25 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
3 sets15 reps60s
2. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
3 sets20 reps60s
3. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 sets25 reps60s

Date Created: 5/26/19, 9:19 PM


Last Updated: 9/12/20, 9:40 PM

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