LRP Phase 3
Lift.Run.Perform
**The monthly lift plan is the perfect option for the runner looking to supplement their training to become stronger and more resilient. **
This is a progressive overload program, focusing on everything a runner specifically needs - with an emphasis on core and single-legged movements.
My goal is to help you feel like an athlete in the gym - so when you get to the roads, you're more confident and ready to run fast.
**The program duration is 4-5 weeks, with 2 workouts per week, + a warmup. **
The workouts will take between 30-40 minutes (but, of course, there is a learning curve to start, and your first workouts might take a little longer).
**Equipment Needed: **
Free weights (DBs or KBs), a band, and a bench A 6-8lb medball and pull-up bar are optional
A1
Single Leg Groiner w/ rotation
2 x 8
A2
BW squat
2 x 10
A3
High knees
2 x 20
A4
BW RDL
2 x 10
A5
Bench pushup
2 x 8
A6
Lunge matrix
2 x 5
A7
Handtouches
2 x 8
A8
Shuffle Hop
2 x 20
B1
A skip
2 x 20
B2
2KB March w/ Rotation
2 x 10
B3
Side to side hops
2 x 20
A1
Walking DB Lunge
3 x 6
A2
Hip Flexor Mobility
3 x 8
B1
Offset Single Leg RDL
3 x 8
B2
NG negative chinup
3 x 5
B3
2-0-2 Elevated Pushup
3 x 10
C1
SuitcaseCarry
3 x 20
C2
PB pushup iso
3 x 15
C3
Handtouches
3 x 10
A1
FFE Split Squat
3 x 6
A2
DB RDL
3 x 8
B1
Goblet squat
3 x 8
B2
3 Point Row
3 x 10
C1
Z Press
3 x 8
C2
DB Skullcrusher
3 x 10
C3
1/2 Kneel Pallof Press
3 x 12
A1
Single Leg Groiner w/ rotation
2 x 8
A2
BW squat
2 x 10
A3
High knees
2 x 20
A4
BW RDL
2 x 10
A5
Bench pushup
2 x 8
A6
Lunge matrix
2 x 5
A7
Handtouches
2 x 8
A8
Shuffle Hop
2 x 20
B1
A skip
2 x 20
B2
2KB March w/ Rotation
2 x 10
B3
Side to side hops
2 x 20
Mary Johnson
USATF & VDOT certified coach and Founder of Lift.Run.Perform. Learned the ins and out of strength training from working on the floor at Ranfone Training Systems. As a mom of 2, I'm training to find the strongest version of myself and believe my fastest running times are yet to come.
Imagine heading out for your daily run without any of the nags or aches that normally bother you. What if you made lifting a routine part of your training...instead of something you randomly do. Aim to become a stronger athlete, and fast running will follo
Get LRP Phase 3
Macy
3:15 Marathoner
Verified Athlete"I love Mary's workouts; they're short enough to fit into my busy schedule on top of 5-6 days of running, and perfectly curated to build strength that's improved my running and allowed me to reach new heights without injury. Couldn’t recommend this lifting program enough, especially for busy runners!"
Laura
Exercise Science MS Student & Coach
Verified Athlete"I started using Mary’s programs after having COVID, to rebuild strength and address and neurological long Covid symptoms. The programs are the most enjoyable lifts I've done in 12+ years of strength training - and I've seen clear benefits in both running and body composition."
Carolyn
DPT
Verified Athlete"I deal with some long term issues with my right hip and the monthly lift program has really helped me to get stronger and incorporate mobility work into my routine - it’s helped me keep running consistently! Incorporating this in with my running has made me feel like well-rounded athlete."
Ashley
Athlete
Verified Athlete"As an injury prone runner the lift program has transformed my training. I am stronger than I have ever been and able to handle higher mileage running weeks since I started doing these workouts over a year ago."
