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Strength Training for Running - V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
46 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength, Increase Stamina
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Suspension (TRX)
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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Workout Overview



Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 60s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Incline Dumbbell Press
3 sets, 15 reps, (rest 60s)
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Show Alternative Exercises
TRX Suspended Jackknife
3 sets, AMAP reps, (rest 60s)
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Dumbbell Step-Up
3 sets, 12 reps, (rest 120s)
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Box Jumps
3 sets, 15 reps, (rest 60s)
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Sled 45 Degree Calf Press
3 sets, 20 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, AMAPs, (rest 60s)
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Date Created: 5/26/2019, UTC


Last Updated: 4/18/2021, UTC

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