Intermediate Endurance
Runner's Strength
Strength training designed for runners
Complement your running with targeted strength work. Build injury resistance, improve running economy, and develop power without gaining unnecessary bulk. Designed to enhance, not interfere with, your running.
2
Days/Week
12
Weeks
35
Min/Session
10
Exercises
Weekly Schedule
Day 1: Lower Body Strength
Running Muscles
1 Single-leg Romanian Deadlifts
3 × 10 each 2 Goblet Squats
3 × 12 3 Lateral Band Walks
3 × 15 each 4 Calf Raises (single leg)
3 × 15 each 5 Glute Bridges
3 × 15 Day 2: Core & Stability
Running Efficiency
1 Plank
3 × 45-60 sec 2 Side Plank
2 × 30 sec each 3 Dead Bug
3 × 10 each 4 Bird Dog
3 × 10 each 5 Step-ups
3 × 12 each Equipment Required
Dumbbell Bodyweight Resistance band
Target Muscles
Glutes Core Quads Calves
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