Strength Training for Runners
Madeleine Nilsson Training
EnduranceThis is an 8-week strength training program for runners who are ready to take their running to the next level.
The goal is to make you stronger, faster and more explosive.
The program is designed to strengthen key muscle groups to improve your running economy, speed and overall performance.
You’ll be performing single-leg exercises to improve balance and stability, plyometrics to build power and explosiveness and core work to create a strong foundation and improve your posture.
The program is divided into 4 phases (two weeks per phase) with different focus areas: Foundation Building, Strength Development, Power Focus and Tapering & Maintenance.
This way you’ll first build a strong base and then eventually transition into a race-ready shape.
General Warm Up
A
Light cardio (walk, jog, bike, jump) x 5 minutes
Hip mobility and glute activation
B
Seated knee drops - 2 x 10/side Knee hugs - 2 x 10/side Banded glute bridge - 2 x 10 Banded clamshells - 2 x 10/side
C
Back Squat
3 x 8
D
RDL
3 x 8
E
Bulgarian Split Squat
3 x 8
F
Elevated Bridge Marches
3 x 8
G
Elevated Single Leg Bridges
3 x 8
General Warm Up
A
Light cardio (walk, jog, bike, jump) x 5 minutes
Hip mobility and glute activation
B
Hip and hamstring flosses - 2 x 5/Side Side lunges - 2 x 5/Side Banded glute bridge marches - 2 x 5/Side Banded glute abductions - 2 x 10
C
Reverse Lunges
3 x 8
D
Single Leg RDL
3 x 8
E
Deadlift
3 x 8
F
Copenhagen Plank
3 x 8
G
Calf Raises
3 x 15
General Warm Up
A
Light cardio (walk, jog, bike, jump) x 5 minutes
B1
Dead Bugs
4 x 10
B2
Heel Touches
4 x 10
B3
Plank Knee To Elbows
4 x 10
B4
Reverse Tabletop Marches
4 x 10
B5
Bird Dog Crunches
4 x 10
Madeleine Nilsson
🫶🏻 I help you get stronger, faster & healthier 🇸🇪 Triple Jumper, Personal Trainer & Nutrition Coach
And take your running performance to the next level!
Get Strength Training for Runners