Strength Training For Runners 2.0
Madeleine Nilsson Training
Strength & Conditioning, SpeedThis 8-week strength training program is designed as a continuation and maintenance plan for runners who have completed the initial “Strength Training For Runners” program. However, it also works as a freestanding program for those looking to build and maintain strength alongside their running.The goal is to boost your running and make you stronger, faster and more explosive.
Focus areas: Each week consists of three workouts with different purposes; Power and speed session - focuses on explosive movements, dynamic lifts and plyometrics. General strength session - targets overall muscular strength and endurance. Stability and core session - emphasizes balance, core control and runner-specific prehab exercises to support injury prevention.
How to implement: The program is designed to be combined with running. I recommend you to do the workouts either before or after a speed work/interval day or on a day off from running. However, you know your body best so feel free to adjust according to your situation.
A
Cardio
1 x 5:00
B1
Bent knee windshield wipers
1 x 10
B2
Hamstring flossing
1 x 10
B3
Split squats
1 x 10
B4
Tabletop hip circles
1 x 10
B5
Standing windmills
1 x 10
C1
Kneeling to half-kneeling OH press
3 x 5
C2
Ankle hops
3 x 15
D1
Barbell step-ups
3 x 5
D2
Split ankle hops
3 x 20
E1
Single-leg RDLs
3 x 5
E2
Front-to-back hops
3 x 20
F1
Foot elevated lateral lunges
3 x 8
F2
Single-leg lateral hops
3 x 10
A
Cardio
1 x 5:00
B1
Hip circles
1 x 10
B2
Supine hip circles
1 x 10
B3
Single-leg bridge + leg circles
1 x 10
B4
Side-to-side lunges
1 x 10
B5
Tabletop leg swings
1 x 10
C
Front squats
3 x 5
D
Reverse lunges
3 x 5
E
RDLs
3 x 5
F
High step-ups
3 x 5
G
Copenhagen planks + knee drive
3 x 10
A
Cardio
1 x 5:00
B1
Tabletop hip drops
1 x 10
B2
Groin flossing
1 x 10
B3
Supine hip circles
1 x 10
B4
Knee raise to reverse lunges
1 x 5
B5
Seated knee drops + press
1 x 10
C1
FFE overhead split squats
3 x 8
C2
Dragons
3 x 5
C3
Hip flexor raises
3 x 10
C4
Lunge halos
3 x 8
C5
Overhead marches
3 x 20
C6
Crossover step-downs
3 x 5
C7
FFE calf raises
3 x 10
C8
Hip hikes
3 x 10
Madeleine Nilsson
I'm coach Madeleine - a Swedish Triple Jumper, Certified Personal Trainer and Nutrition Coach. I specialize in running and I create programs that will help you become a stronger, faster and more explosive runner.
