Strength Training For Runners - Intermediate (General)

Optimal Strength

Marathon, Endurance, Adventure Race , Track & Field, Triathlon
Coach
James Phillips

This programme is specifically designed for runners by a Specialist Running Strength and Conditioning Coach.

It will provide you with high quality strength training guidance which is specific to runners with at least 1 years of strength training experience or those that have completed the beginner programme.

This strength training programme lasts 8 weeks. It includes 3x 45-60mins sessions per week, which slowly progress as you improve & adapt to the training.

You will have access to detailed description & video guidance for correct exercise technique.

This can be completed alongside your running training or as a stand-alone programme. It should be completed as part of a general training phase for example the winter or off season.

And when you have completed it, I have created an advanced programmes for you to transition to or a specific strength phase when your running is more of a priority.

Not only will you feel better, but you'll be able to run further and faster by the end!

So why wait to start your strength and conditioning journey!?

Choose this programme today to strength train with confidence.

$60
Get Strength Training For Runners - Intermediate (General)
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Train with Confidence
This programme is designed with expert strength and conditioning coach knowledge specific to endurance running. As a result, you can follow this programme with the confidence that you are strength training the right way.
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Injury Prevention
Getting stronger improves our bodies ability to cope with the demands of training. This means as your training increases you'll be able to tolerate the fatigue and training load required to get fitter & faster. Without adequate strength your bodies risk to injury increases.
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Run Faster
Improving your strength can unlock your potential to run faster. Stronger muscles & tendons can produce more force which in turn can enable you to run faster which is ultimately every runners goal!
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Balanced Training
Solely focussing on running will only improve one thing, running. This exposes you to the common injuries & issues that running brings. Adding strength training into you training will balance out your body by improving bone health, reduce muscle loss & maintain a healthy weight.
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Access anywhere anytime
With the programme available through the TrainHeroic app, you can access you training on your phone. So no need to carry some paper around with you, just download the app and have instant access on your phone.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Circular theraband // Squat Rack // Leg Press // Swissball
Recommended
Range of weights
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Kneeling Hip Flexor Stretch

1 x 0:30

A2

Dynamic Mobility Warm Up

A3

Band Walks

2 x 20

A4

Single Leg Glute Bridge

2 x 6

A5

Pogo Jump

2 x 20

B1

Romanian Deadlift

3 x 8 @ 50, 55, 60 %

B2

Push-Up

3 x 10

C1

Seated Single Leg Press

3 x 8 @ 75, 80, 85 %

C2

Calf Press Bent Knee

3 x 15 @ 75, 80, 85 %

D1

Side Plank

3 x 0:30

D2

Pallof Press

3 x 12 @ 11.02 kg

Tuesday
Week 1 Day 3

A1

Kneeling Hip Flexor Stretch

1 x 0:30

A2

Dynamic Mobility Warm Up

A3

Band Walks

2 x 20

A4

Single Leg Glute Bridge

2 x 6

A5

Toe Taps

2 x 30

B1

Single Leg RDL

3 x 6 @ 17.64 kg

B2

Lateral Squat

3 x 12 @ 22.05 kg

C1

Single Leg Hamstring Bridge

3 x 10

C2

Side Plank

3 x 30

D1

Dead Bug

2 x 20

D2

Wall Drill with band

2 x 10

Thursday
Week 1 Day 5

A1

Kneeling Hip Flexor Stretch

1 x 0:30

A2

Dynamic Mobility Warm Up

A3

Band Walks

2 x 20

A4

Single Leg Glute Bridge

2 x 6

A5

Pogo Jump

2 x 20

B1

Split Squat

3 x 8 @ 25 %

B2

Chin-Up

3 x 5

C1

Single Leg Squat off box

3 x 6 @ 10, 15, 20

C2

Single Leg Straight Calf Raise

3 x 10

D1

Single leg SB Hamstring Curl

3 x 6

D2

SB Planks

3 x 0:30

Coach
More from Optimal Strength
coach-avatar James Phillips

Strength and Conditioning Coach Over 10 years of experience Specialising in endurance athletes Providing elite S&C training to the endurance community

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Expert Strength Training guidance for runners

Expert strength training advice for runners by a running specialist Strength & Conditioning coach

Get Strength Training For Runners - Intermediate (General)
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FAQs
Who is this programme for?
Runners who have completed the beginner programme or with at least 1 years of strength training experience
When should I start the programme?
This can be completed alongside your running. I'd recommend for this to be during an general running phase of training.
What should I expect?
3 strength sessions per week lasting between 45-60mins which increase in difficulty as you progress & adapt. There are 2 heavier sessions and a lighter session to compliment the training week.
How long is the programme?
8 weeks. You have access to the programme for 1 year through the TrainHeroic app.

More from Optimal Strength

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Strength Training For Runners - Intermediate (General)
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