Intermediate
Runner's Strength
A strength training program designed to improve running economy and prevent injuries.
Program Length
10 weeks
Sessions/Week
2
Workout Time
30-40 min
Category
Sport-Specific
Program Overview
A strength training program specifically designed for runners to improve performance, prevent injuries, and increase running economy.
Key Benefits
- Improved running economy
- Reduced risk of common running injuries
- Increased power and speed
- Enhanced muscular endurance
- Better overall performance
Required Equipment
DumbbellsResistance Bands
Weekly Training Schedule
Lower Body Strength Workout
Squats
Focus on depth and form
Sets
3
Reps
8-12
Rest
90s
Single-Leg Deadlifts
Hinge at the hips
Sets
3
Reps
8-10 per side
Rest
60s
Calf Raises
Full range of motion
Sets
3
Reps
15-20
Rest
45s
Plank
Keep your core tight
Sets
3
Reps
45-60s
Rest
60s
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