Strength Plan for Runners
Strength Plan for Runners is a free 8-week training program template with 16 workout days. Build power and endurance with strength training tailored for runners. Perfect for coaches to keep their athletes injury-free and race-ready. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and message their.
Week 1
Day 1: Strength I
- Warm-up
- Bulgarian Split Squat
- Weighted Calf Raises
- Barbell Romanian Deadlift
- Push-Up
- Single-Leg Glute Bridge
- Standing Palloffs
- Cool down
Day 2: Strength II
- Warm-up
- Trap Bar Deadlift
- Box Jumps
- Chin Ups
- Weighted Deadbugs
- Skater Hops
- Rainbow Ball Slam
- Cool down
Week 2
Day 1: Strength I
- Warm-up
- Bulgarian Split Squat
- Weighted Calf Raises
- Barbell Romanian Deadlift
- Push-Up
- Single-Leg Glute Bridge
- Standing Palloffs
- Cool down
Day 2: Strength II
- Warm-up
- Trap Bar Deadlift
- Box Jumps
- Chin Ups
- Weighted Deadbugs
- Skater Hops
- Rainbow Ball Slam
- Cool down
Week 3
Day 1: Strength I
- Warm-up
- Bulgarian Split Squat
- Weighted Calf Raises
- Barbell Romanian Deadlift
- Push-Up
- Single-Leg Glute Bridge
- Standing Palloffs
- Cool down
Day 2: Strength II
- Warm-up
- Trap Bar Deadlift
- Box Jumps
- Chin Ups
- Weighted Deadbugs
- Skater Hops
- Rainbow Ball Slam
- Cool down
Week 4
Day 1: Strength I
- Warm-up
- Bulgarian Split Squat
- Weighted Calf Raises
- Barbell Romanian Deadlift
- Push-Up
- Single-Leg Glute Bridge
- Standing Palloffs
- Cool down
Day 2: Strength II
- Warm-up
- Trap Bar Deadlift
- Box Jumps
- Chin Ups
- Weighted Deadbugs
- Skater Hops
- Rainbow Ball Slam
- Cool down
Week 5
Day 1: Strength I
- Warm-up
- Barbell Reverse Lunge
- Depth Drop To Vertical Jump
- Barbell Glute Bridge
- Seated Dumbbell Shoulder Press
- Single-Leg Deadlift
- Chest Medicine Ball Throws
- Cool down
Day 2: Strength II
- Warm-up
- Trap Bar Deadlift
- Broad Jump
- World's Greatest Stretch
- Chin Ups
- Weighted Planks
- Lateral Lunge
- Hamstring Slides
- Cool down
Week 6
Day 1: Strength I
- Warm-up
- Barbell Reverse Lunge
- Depth Drop To Vertical Jump
- Barbell Glute Bridge
- Seated Dumbbell Shoulder Press
- Single-Leg Deadlift
- Chest Medicine Ball Throws
- Cool down
Day 2: Strength II
- Warm-up
- Trap Bar Deadlift
- Broad Jump
- World's Greatest Stretch
- Chin Ups
- Weighted Planks
- Lateral Lunge
- Hamstring Slides
- Cool down
Week 7
Day 1: Strength I
- Warm-up
- Barbell Reverse Lunge
- Depth Drop To Vertical Jump
- Barbell Glute Bridge
- Seated Dumbbell Shoulder Press
- Single-Leg Deadlift
- Chest Medicine Ball Throws
- Cool down
Day 2: Strength II
- Warm-up
- Trap Bar Deadlift
- Broad Jump
- World's Greatest Stretch
- Chin Ups
- Weighted Planks
- Lateral Lunge
- Hamstring Slides
- Cool down
Week 8
Day 1: Strength I
- Warm-up
- Barbell Reverse Lunge
- Depth Drop To Vertical Jump
- Barbell Glute Bridge
- Seated Dumbbell Shoulder Press
- Single-Leg Deadlift
- Chest Medicine Ball Throws
- Cool down
Day 2: Strength II
- Warm-up
- Trap Bar Deadlift
- Broad Jump
- World's Greatest Stretch
- Chin Ups
- Weighted Planks
- Lateral Lunge
- Hamstring Slides
- Cool down