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Strength Training for Running - V2.0

By Chris Stone

Experience
Advanced (3+ years)
Time
28 minutes/day | 3 days/week | 4 weeks
Good for
Increase Stamina, Gain Strength
Equipment
Barbell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, 2 x Dumbbell, Flat Bench, Pull up bar, Squat Rack, Incline Bench, 1 x Dumbbell, Suspension (TRX), Box, Bodyweight, 45 Degree Leg Press Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

 Version 2.0 is the lead on from V1.0. The program follows the same structure as the beginner program and it runs for 4 week program. The goal of the program is continue strengthening the muscles of the legs which will improve your running efficiency whilst simultaneously reducing the risk of injury to the lower extremities. At this point you should have built foundational strength and movements should now feel competent with all movements required for the exercises. The program still follows 3 workouts per week however, there are now 4 exercises per workout with the addition of a single leg exercises along with a leg strengthening compound exercise, upper body accessory exercise and a core strengthening exercise. The high number of reps involved in the program is to place the focus mainly on muscular endurance - required for running. Once you have completed the 4 weeks, you can then move onto the final stage - the V3.0 advanced program. 

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Full Body

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Stiff-leg Deadlift with One Dumbbell demonstrationPlay Single Leg Stiff-leg Deadlift with One Dumbbell demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
TRX Suspended Jackknife
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
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Box Jumps
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Sled 45 Degree Calf Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Plank demonstrationPlay Plank demonstration
3 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 5/26/2019, UTC


Last Updated: 7/12/2021, UTC

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