Strength Training for Running - V3.0

 The advanced program again follows the same structure as the previous programs and runs for 4 weeks. The main goals of this stage of the program is to continue to strengthen the legs and strengthen the core. There are more advanced exercises input into the program at this stage such as the overhead squat and pause deadlift which will really challenge core strength and stability - a key attribute for all runners. Alongside leg/core strengthening exercise, there is still an upper body accessory exercise and a core specific strengthening exercise. The number of reps has increased from the previous intermediate program. Again this is to ensure that the emphasis is on building muscular endurance which will have significant impact on one's running ability. After the four weeks, you can return to week 1 again and cycle this program over again.