6-DAY

Why Should Runners Strength Train?

How Should Runners Incorporate Strength Training?

Daily Videos

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DAY 1

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DAY 2

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DAY 3

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DAY 4

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DAY 5

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DAY 6

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6-DAY

TRAINING PLAN

TRAINING PLAN

STRENGTH FOR RUNNERS

Why Should Runners Strength Train?

Lifting weights prevents injury by strengthening the muscles + connective tissues that running can strain.

How Should Runners Incorporate Strength Training?

Focus on strength exercises that target key muscle groups such as the glutes, hamstrings, quads, and core.

Daily Videos

6-DAY PLAN: Mon: Run + Abs Tues: Legs Wed: Run + Arms Thurs: Mobility Fri: Run + Glutes Sat: Full Body

DAY 1

MEDIUM INTENSITY RUN + ABS

Run Distance: 2-4 Miles + 10-Minute Weighted Abs

DAY 2

LOWER BODY STRENGTH

25-Minute Compound Leg Workout

DAY 3

LOW INTENSITY RUN + ARMS

Run Distance: 1-3 Miles + 15-Minute Tabata Arms

DAY 4

MOBILITY

15-Minute Mobility Routine (Rest Day)

DAY 5

HIGH INTENSITY RUN + GLUTES

Run Distance: 1-5 Miles + 10-Minute Glute Activation

DAY 6

FULL BODY STRENGTH

35-Minute Dumbbell Workout

This 6-day home workout split will challenge your strength and endurance! All you need is a set of dumbbells!

READY FOR WEEK TWO? TAP BELOW FOR THE FULL 2- WEEK WORKOUT PLAN!