The goal of this plan is to increase VO2max (oxygen uptake) in the trainee to build a strong aerobic base before beginning the resistance training portion of the workout program. For those who are currently involved in an aerobic training program and have already built up an aerobic base, they can opt to bypass this portion of the program and begin the strength training phase.

You may be wondering why this phase of the workout plan is focusing solely on aerobic endurance when the title of the program is strength training for runners. Research has shown that there are positive effects to incorporating both resistance training and aerobic endurance in a complete training program, but completely both simultaneously leads to less than optimal results.

Studies have shown that aerobic and resistance training at the same time (concurrent training) does not yield the same results as if you were to do them separately. Increases in strength gains are blunted while VO2 increases as if you were only training aerobically. Thus, aerobic capacity will increase as if you were training solely for aerobic endurance, but you will not see the full benefits of your strength training workouts. Not only were maximum strength gains reduced, but reductions in muscle girth gains, specific speed, and power related performances were noted as well. One positive aspect to concurrent training was the improvement in low-intensity aerobic endurance.

No one wants to put in their best effort only to see less than optimal results. This plan will maximize what research has shown to be the best route to building strength in runners. The cycle of this program will focus on aerobic training for 7 weeks, then will decrease your aerobic training to a maintenance phase (maintain the improved VO2max), while incorporating resistance training to focus on improving strength for the next 7 weeks (phase 2). Then will alternate and increase your aerobic training and reduce strength training to a maintenance phase. This cycle can continue indefinitely, but will need variations in intensity and exercise selection to spur muscle adaptations and avoid plateaus.

*Be sure to read the notes under each workout within the plan

The goal of this plan is to increase VO2max (oxygen uptake) in the trainee to build a strong aerobic base before beginning the resistance training portion of the workout program. For those who are currently involved in an aerobic training program and have already built up an aerobic base, they can opt to bypass this portion of the program and begin the strength training phase.

You may be wondering why this phase of the workout plan is focusing solely on aerobic endurance when the title of the program is strength training for runners. Research has shown that there are positive effects to incorporating both resistance training and aerobic endurance in a complete training program, but completely both simultaneously leads to less than optimal results.

Studies have shown that aerobic and resistance training at the same time (concurrent training) does not yield the same results as if you were to do them separately. Increases in strength gains are blunted while VO2 increases as if you were only training aerobically. Thus, aerobic capacity will increase as if you were training solely for aerobic endurance, but you will not see the full benefits of your strength training workouts. Not only were maximum strength gains reduced, but reductions in muscle girth gains, specific speed, and power related performances were noted as well. One positive aspect to concurrent training was the improvement in low-intensity aerobic endurance.

No one wants to put in their best effort only to see less than optimal results. This plan will maximize what research has shown to be the best route to building strength in runners. The cycle of this program will focus on aerobic training for 7 weeks, then will decrease your aerobic training to a maintenance phase (maintain the improved VO2max), while incorporating resistance training to focus on improving strength for the next 7 weeks (phase 2). Then will alternate and increase your aerobic training and reduce strength training to a maintenance phase. This cycle can continue indefinitely, but will need variations in intensity and exercise selection to spur muscle adaptations and avoid plateaus.

*Be sure to read the notes under each workout within the plan