Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength training days and two aerobic training days (to maintain the improved VO2max gained in phase 1).

The three strength training days are comprised of sport specific exercises designed to maximize functional running strength. The focus of this plan is not only on developing the lower body, but also building a strong core and also shoulder development for arm swing.

The ideal schedule for this runner's strength training workout plan is a Monday, Tuesday, Thursday, Friday, Saturday approach. This will give your body the proper amount of recovery time to give it all you got the next workout. Remember that your body gets stronger not in the gym, but when your body is repairing itself after tearing down your muscles in the gym. Be sure eat plenty of carbohydrates directly after your workout to replenish the depleted glycogen levels, also be sure to consume plenty of protein throughout the day. The daily recommendations for protein and carbohydrates range from 1.0-2g and 5-10g per kg of bodyweight, respectively.

If you are looking for a strength training workout plan that will improve your running speed and running economy, then start following this plan today!

*Be sure to read the notes under each workout within the plan

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength training days and two aerobic training days (to maintain the improved VO2max gained in phase 1).

The three strength training days are comprised of sport specific exercises designed to maximize functional running strength. The focus of this plan is not only on developing the lower body, but also building a strong core and also shoulder development for arm swing.

The ideal schedule for this runner's strength training workout plan is a Monday, Tuesday, Thursday, Friday, Saturday approach. This will give your body the proper amount of recovery time to give it all you got the next workout. Remember that your body gets stronger not in the gym, but when your body is repairing itself after tearing down your muscles in the gym. Be sure eat plenty of carbohydrates directly after your workout to replenish the depleted glycogen levels, also be sure to consume plenty of protein throughout the day. The daily recommendations for protein and carbohydrates range from 1.0-2g and 5-10g per kg of bodyweight, respectively.

If you are looking for a strength training workout plan that will improve your running speed and running economy, then start following this plan today!

*Be sure to read the notes under each workout within the plan

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength training days and two aerobic training days (to maintain the improved VO2max gained in phase 1).

The three strength training days are comprised of sport specific exercises designed to maximize functional running strength. The focus of this plan is not only on developing the lower body, but also building a strong core and also shoulder development for arm swing.

The ideal schedule for this runner's strength training workout plan is a Monday, Tuesday, Thursday, Friday, Saturday approach. This will give your body the proper amount of recovery time to give it all you got the next workout. Remember that your body gets stronger not in the gym, but when your body is repairing itself after tearing down your muscles in the gym. Be sure eat plenty of carbohydrates directly after your workout to replenish the depleted glycogen levels, also be sure to consume plenty of protein throughout the day. The daily recommendations for protein and carbohydrates range from 1.0-2g and 5-10g per kg of bodyweight, respectively.

If you are looking for a strength training workout plan that will improve your running speed and running economy, then start following this plan today!

*Be sure to read the notes under each workout within the plan

Unlike phase 1 of the strength training for runners program where the goal was to build an aerobic base, this phase will now decrease aerobic training to a two day maintenance phase and focus on the strength training portion of the program. This 5 day workout plan consists of three strength training days and two aerobic training days (to maintain the improved VO2max gained in phase 1).

The three strength training days are comprised of sport specific exercises designed to maximize functional running strength. The focus of this plan is not only on developing the lower body, but also building a strong core and also shoulder development for arm swing.

The ideal schedule for this runner's strength training workout plan is a Monday, Tuesday, Thursday, Friday, Saturday approach. This will give your body the proper amount of recovery time to give it all you got the next workout. Remember that your body gets stronger not in the gym, but when your body is repairing itself after tearing down your muscles in the gym. Be sure eat plenty of carbohydrates directly after your workout to replenish the depleted glycogen levels, also be sure to consume plenty of protein throughout the day. The daily recommendations for protein and carbohydrates range from 1.0-2g and 5-10g per kg of bodyweight, respectively.

If you are looking for a strength training workout plan that will improve your running speed and running economy, then start following this plan today!

*Be sure to read the notes under each workout within the plan