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Strength Building Running Workout Plan
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Strength Building Running Workout Plan

30 Days / 5 Days per Week / Beginner
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned
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Strength Building Running Abs, Legs, & Cardio Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 4 2.0
3 4 2.0
3 8 1.0
00:10:00 None
00:20:00 None
3 10 None
3 10 1.0

Notes:

Use a medium to heavy weight medicine ball for the ab exercises. The heavier the better, because the goal is to build strength.

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

Strength Building Sprint Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
1 00:00:30 None
1 00:00:30 None
1 00:00:30 None
1 00:00:30 1.0
Sprint   Video icon
3 3 1.0
3 1 0.5

Notes:

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

Strength Building Running Chest, Triceps & Cardio Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 4 2.0
3 4 2.0
3 8 1.0
3 5 1.0
00:20:00 None
1 00:02:00 None
1 00:02:00 None

Notes:

For the Criss Cross Jump Rope and Alternating Leg Jump Rope exercise perform 3 sets of the stated minutes. (take a 1 minute break in between)

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate & Advanced: Increase the sets and time/distance for a more challenging workout.

Strength Building Outdoor Trail Running & Abs Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
1 00:00:30 None
1 00:00:30 None
1 00:00:30 None
1 00:00:30 1.0
00:30:00 None
3 10 None
Plank   Video icon
3 00:00:30 None
3 10 1.0

Notes:

The time given for trail walking/running is the total amount of trail time. Shoot for a 2:1 ratio of walking to running when on the trail (walk for 2 minutes and then run hard for 1 minute, walk for 2 minutes and then run hard for another minute, etc.) If you don't have any trails to run close by then running outdoors on the road or sidewalk is perfectly acceptable although if you can find a trail you may just find that your workout goes by a whole lot faster!

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

Strength Building Legs, Biceps & Back Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 4 2.0
3 4 2.0
3 6 1.0
3 5 1.5
3 5 1.5
3 4 2.0
Chin-Up   Video icon
3 10 1.5

Notes:

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Glutes blue Hamstrings blue Shoulders blue Lowerback blue Hipflexors blue Calves blue Abs blue Quads orange Abs orange Calves orange Obliques orange
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