7-DAY LIFT + RUN  WORKOUT PLAN

STRENGTH TRAINING WORKOUTS

FOR  RUNNERS!

HOW MANY TIMES A WEEK SHOULD RUNNERS LIFT? Most trainers will recommend 2-3 days a week of strength-training to prevent injuries + improve run times!

DAY ONE

Full body strength with emphasis on the muscles  that  power the running  stride!

Cross Training

Add this quick, 10-Minute  Arm Workout onto a shorter  run (1-3 miles)

DAY TWO

Arms + Run

DAY THREE

Glutes + Sprints

10-Minute Glute Activation with mini band and 400  meter sprints (x6-10 sets)

10-Minute Mobility and  medium distance run  (2-5 miles)

DAY FOUR

Mobility + Run

DAY FIVE

Recovery Yoga

Stretch it out with this  guidedfull body yoga  routine! Perfect for tight  hips and hamstrings. 

This is your chance to push  your distance! I recommend anywhere from 3-5+ miles.

DAY SIX

Long Run

Followed by DAY 7: REST DAY!

Screenshot 7 Day Plan

1.  Full Body Strength 2. Arms + Short Run 3. Glutes + Sprints 4. Mobility + Medium Run 5. Recovery Yoga + Abs 6. Long Run 7. Rest Day

READY FOR  WEEK TWO?  HERE'S A  PREVIEW!

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