Strength Training for Runners

By Chris Stone

	Advanced (3+ years)
	56 minutes/day \| 3 days/week
	Athletic Performance, Increase Stamina
	1 x Dumbbell, Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Bodyweight, Other, Lat Pulldown Cable Machine, Lat Pulldown Bar, Mini Loop Bands Show More

Average Exertion

Average Cardio Intensity

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Frog Squat	3-5 sets	10-20 reps	60s
2.Barbell Back Squat	3-5 sets	12 reps	120s
3.Dumbbell Bench Press	3-5 sets	12 reps	120s
4.Russian Twist	3-5 sets	12 reps	120s

Day 2

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Exercise	Sets	Reps	Rest
1.Bodyweight Nordic Hamstring Curl	3-5 sets	10-20 reps	60s
2.Barbell Deadlift	3-5 sets	12 reps	120s
3.Lat Pulldown	3-5 sets	12 reps	120s
4.Single Leg Hip Bridge	3-5 sets	12 reps	120s

Day 3

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Exercise	Sets	Reps	Rest
1.Banded Shoulder Spider Crawls	3-5 sets	10-20 reps	60s
2.Barbell Deadlift	3-5 sets	12 reps	120s
3.Standing Barbell Military Press (AKA Overhead Press)	3-5 sets	12 reps	120s
4.Plank	3-5 sets	60s	120s

Date Created: 11/22/2018, UTC

Last Updated: 9/12/2020, UTC

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