Strength Training for Running - V2.0

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 37 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

 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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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
3 sets12 reps120s
2.Cable Twist
3 sets15 reps60s
3.Dumbbell Bulgarian Split Squat
3 sets20 reps60s
4.Pull-up
3 setsAMAP reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
3 sets12 reps120s
2.Incline Dumbbell Press
3 sets15 reps60s
3.Single Leg Stiff-leg Deadlift with One Dumbbell
3 sets20 reps60s
4.TRX Suspended Jackknife
3 setsAMAP reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Step-Up
3 sets12 reps120s
2.Box Jump
3 sets15 reps60s
3.Sled 45 Degree Calf Press
3 sets20 reps60s
4.Plank
3 setsAMAPs60s

Date Created: 5/26/2019, UTC


Last Updated: 7/12/2021, UTC





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