Phase 2 - Strength Training for Runners

7 Weeks / 5 Days per Week / Intermediate

Phase 2 - Strength Training for Runners

Phase 2 - Strength Training for Runners

7 Weeks / 5 Days per Week / Intermediate

Phase 2 - Strength Training for Runners

7 Weeks / 5 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Lower Body & Core Strength Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Expert
3 sets, 10 reps, 02:00 rest
3 10 02:00
Quads / Intermediate
3 sets, 9 reps, 03:00 rest
3 9 -- 03:00
--
--
3 sets, 6 reps, 03:00 rest
3 6 -- 03:00
--
--
3 sets, 8 reps, 02:00 rest
3 8 02:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

*Be sure to read the workout plan summary (the tab below entitled, "summary")

3 Way Lunge: 1 repetition = one direction.

Choose a weight where it is difficult to get the prescribed reps. You should not train to failure, but it should be difficult to get the prescribed reps. As the weeks progress, look to increase the weight.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength training days and two aerobic training days (to maintain the improved VO2max gained in phase 1).

The three strength training days are comprised of sport specific exercises designed to maximize functional running strength. The focus of this plan is not only on developing the lower body, but also building a strong core and also shoulder development for arm swing.

The ideal schedule for this runner's strength training workout plan is a Monday, Tuesday, Thursday, Friday, Saturday approach. This will give your body the proper amount of recovery time to give it all you got the next workout. Remember that your body gets stronger not in the gym, but when your body is repairing itself after tearing down your muscles in the gym. Be sure eat plenty of carbohydrates directly after your workout to replenish the depleted glycogen levels, also be sure to consume plenty of protein throughout the day. The daily recommendations for protein and carbohydrates range from 1.0-2g and 5-10g per kg of bodyweight, respectively.

If you are looking for a strength training workout plan that will improve your running speed and running economy, then start following this plan today!

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

VO2max Maintenance Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:00:30
1 -- 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

There is no distance noted because each person varies in their training level. The goal is to train within the 50% to 85% HRR (Heart Rate Reserve) range for 30 minutes.

Heart rate reserve is the difference between your maximal heart rate and your resting heart rate. To find your HRR, you can use a simple formula which uses the age-predicted maximal heart rate (APMHR) equation.

AMPHR = 220 - Age

HRR = APMHR - RHR

*The best time to take your resting heart rate (RHR) is first thing in the morning before getting out of bed.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength training days and two aerobic training days (to maintain the improved VO2max gained in phase 1).

The three strength training days are comprised of sport specific exercises designed to maximize functional running strength. The focus of this plan is not only on developing the lower body, but also building a strong core and also shoulder development for arm swing.

The ideal schedule for this runner's strength training workout plan is a Monday, Tuesday, Thursday, Friday, Saturday approach. This will give your body the proper amount of recovery time to give it all you got the next workout. Remember that your body gets stronger not in the gym, but when your body is repairing itself after tearing down your muscles in the gym. Be sure eat plenty of carbohydrates directly after your workout to replenish the depleted glycogen levels, also be sure to consume plenty of protein throughout the day. The daily recommendations for protein and carbohydrates range from 1.0-2g and 5-10g per kg of bodyweight, respectively.

If you are looking for a strength training workout plan that will improve your running speed and running economy, then start following this plan today!

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

Total Body Strength Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Quads / Beginner
3 sets, 5 reps, 03:00 rest
3 5 -- 03:00
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 5 reps, 03:00 rest
3 5 -- 03:00
--
--
3 sets, 25 reps, 01:30 rest
3 25 01:30
--
--
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
--
--
3 sets, 75 reps, 01:30 rest
3 75 01:30
--
--
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
--
--
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Choose a weight where it is difficult to get the prescribed reps. You should not train to failure, but it should be difficult to get the prescribed reps. As the weeks progress, look to increase the weight.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength training days and two aerobic training days (to maintain the improved VO2max gained in phase 1).

The three strength training days are comprised of sport specific exercises designed to maximize functional running strength. The focus of this plan is not only on developing the lower body, but also building a strong core and also shoulder development for arm swing.

The ideal schedule for this runner's strength training workout plan is a Monday, Tuesday, Thursday, Friday, Saturday approach. This will give your body the proper amount of recovery time to give it all you got the next workout. Remember that your body gets stronger not in the gym, but when your body is repairing itself after tearing down your muscles in the gym. Be sure eat plenty of carbohydrates directly after your workout to replenish the depleted glycogen levels, also be sure to consume plenty of protein throughout the day. The daily recommendations for protein and carbohydrates range from 1.0-2g and 5-10g per kg of bodyweight, respectively.

If you are looking for a strength training workout plan that will improve your running speed and running economy, then start following this plan today!

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

VO2max Maintenance Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

There is no distance noted because each person varies in their training level. The goal is to train within the 50% to 85% HRR (Heart Rate Reserve) range for 30 minutes.

Heart rate reserve is the difference between your maximal heart rate and your resting heart rate. To find your HRR, you can use a simple formula which uses the age-predicted maximal heart rate (APMHR) equation.

AMPHR = 220 - Age

HRR = APMHR - RHR

*The best time to take your resting heart rate (RHR) is first thing in the morning before getting out of bed.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength training days and two aerobic training days (to maintain the improved VO2max gained in phase 1).

The three strength training days are comprised of sport specific exercises designed to maximize functional running strength. The focus of this plan is not only on developing the lower body, but also building a strong core and also shoulder development for arm swing.

The ideal schedule for this runner's strength training workout plan is a Monday, Tuesday, Thursday, Friday, Saturday approach. This will give your body the proper amount of recovery time to give it all you got the next workout. Remember that your body gets stronger not in the gym, but when your body is repairing itself after tearing down your muscles in the gym. Be sure eat plenty of carbohydrates directly after your workout to replenish the depleted glycogen levels, also be sure to consume plenty of protein throughout the day. The daily recommendations for protein and carbohydrates range from 1.0-2g and 5-10g per kg of bodyweight, respectively.

If you are looking for a strength training workout plan that will improve your running speed and running economy, then start following this plan today!

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

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Calves / Intermediate
--
Hamstrings / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

Since all the exercises are bodyweight exercises the difficulty will vary among people due to bodyweight and specific areas of weakness that are different in each person. Look to do your best and always improve on your last workout whether it is better form, more sets, or less rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength train... more

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength training days and two aerobic training days (to maintain the improved VO2max gained in phase 1).

The three strength training days are comprised of sport specific exercises designed to maximize functional running strength. The focus of this plan is not only on developing the lower body, but also building a strong core and also shoulder development for arm swing.

The ideal schedule for this runner's strength training workout plan is a Monday, Tuesday, Thursday, Friday, Saturday approach. This will give your body the proper amount of recovery time to give it all you got the next workout. Remember that your body gets stronger not in the gym, but when your body is repairing itself after tearing down your muscles in the gym. Be sure eat plenty of carbohydrates directly after your workout to replenish the depleted glycogen levels, also be sure to consume plenty of protein throughout the day. The daily recommendations for protein and carbohydrates range from 1.0-2g and 5-10g per kg of bodyweight, respectively.

If you are looking for a strength training workout plan that will improve your running speed and running economy, then start following this plan today!

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

17 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Exercise Mat
  • Seated Calf Raise Machine
  • Weight Plates
  • Flat Bench
Show All
Phase 2 - Strength Training for Runners

17 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Exercise Mat
  • Seated Calf Raise Machine
  • Weight Plates
  • Flat Bench
Show All