Program: Strength Training For Runners

In my previous post I outlined the benefits of strength training for runners, along with the key requirements for a training program. In this post I will share with you a base strength program that I have put together.

Note, this is a generalised program which has not been personalised to meet the needs of any individual. it is important to note that everyone has their own strengths and weaknesses, and areas where they may need to work more on than others. People may also have goals separate to their running performance (e.g weight loss). This program does not take into account any specific areas of need or other training goals. However, it is a program based on the general needs of many runners.

Happy training!

General warm up

Perform 5 minutes of rowing or cycling to warm-up the body.

Warm up circuit

Perform the following for 3 rounds of 10 repetitions each:

  • Body weight squat
  • Mountain climbers


Perform the following exercises in a circuit, with a rest of 30-60 seconds in between each exercise. Perform 5 repetitions of each exercise for 5 rounds.

  • Squat
  • Medicine ball russian twist
  • Kettlebell swing
  • Inverted row

Perform the following exercises in a circuit, with minimum rest in-between each exercise. Perform 10 repetitions of each exercise for 2 rounds.

  • Cable hip abduction (10 repetitions each side)
  • Swiss ball torso twist
  • Reverse hyper extension
  • Swiss ball push-up

Cool down

Spend 5-10 minutes stretching your tight muscles following the workout.

Link to exercises

Videos to all the exercises outlined above are available via a specific link on the Thrive Personal Training exercise library.

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