igorp.runguide · strength

STRENGTH
FOR RUNNERS

Six exercises, twice a week, about forty minutes. Your stride gets more economical, your legs get stronger, and you get injured less.

2×
a week
40
minutes
8
week plan

What works

Runners don't need "light toning workouts". They need real load: heavy lifts for low reps and explosive jumps. That's what teaches your muscles and tendons to work like a spring.

heavy, 4-6 reps jumps twice a week 30 reps with a tiny dumbbell once a month

Fitting it into your week

moneasy runstrength
tuerest
wedspeed workout
thueasy runstrength
frirest
satlong run
suneasy run
1
Do strength after an easy run on the same day, or on your speed workout day, but after the workout. That way hard days stay hard and easy days stay easy.
2
Don't do strength the day before a speed workout or a long run. Your legs need to show up fresh for those.
3
Missed a session? Just do the next one in the plan. No need to catch up.

Warm-up, 7 minutes

The workout, 6 exercises

Go in order. Rest 2-3 minutes between sets, and between jump sets rest until you're fully recovered.

1
3 × 5
first up
explosive

Half-squat jumps

Drop into a half squat and jump up as hard as you can
Land quietly and softly, back into the same half squat
One jump at a time, no rushing
Do these first, while your legs are fresh. Once your jumps get lower, the set is over.
2
3-4 × 5
heavy
whole legs

Goblet squat

Dumbbell or kettlebell at your chest, elbows down
Squat deep, heels down, knees tracking over your toes
Drive up powerfully, back straight
At home: a backpack with water bottles held at your chest, lower slowly for a count of 3.
3
3 × 6
heavy
hamstrings

Romanian deadlift

Knees slightly bent and almost still
Push your hips back, dumbbells slide down along your legs
Back straight, lower until you feel a stretch in the back of your thighs
At home: single-leg, with a backpack in your hand, 8 per leg.
4
3 × 6
per leg
single leg

Split squat

Long stance, weight on the front leg
Lower straight down, back knee almost touches the floor
Don't let your front knee cave inward
Harder: rear foot up on a bench, that's a Bulgarian split squat. Start without weight.
5
3 × 6
per leg
just like running

Box step-ups

Box at knee height or a bit lower
Rise using the leg on the box, don't push off with the bottom one
At the top, drive the other knee forward, like in a stride
At home: a sturdy chair or a step, with dumbbells or a backpack in your hands.
6
3 × 10
per leg
calves and Achilles

Single-leg calf raise

Up for a count of 1, down slowly for a count of 3
Rise as high as you can, knee straight
Hold a wall with one hand for balance
Harder: with a dumbbell in your hand, or on the edge of a step so your heel drops lower.

Choosing the weight

The last two reps of a set feel hard, but your form holds. If you could do 4-5 more reps, the weight is too light.

easy
OK
hard
very hard
failure

Don't train to failure. Add weight once all your sets feel smooth.

The 8-week plan

1-2
Learn2-3 sets of 8-10, moderate weight, focus on technique. Jumps 2 × 5.
3-5
Heavy3-4 sets of 5-6. Jumps 3 × 5.
6-8
Heavier4 sets of 4-5, more weight. Jumps 3 × 6.
race
Before your raceLast heavy session 10 days out. No strength work in race week.

Stay injury-free

1
Technique beats weight. Master the movement first, then add the kilos.
2
Your legs will be sore in the first week, that's normal. Sharp pain in a joint or your Achilles: stop and see a doctor.
3
New to strength training? Spend the first two weeks with no weight or light weight, and add the jumps from week three.

Want a plan built for you?

Book a free consultation with me. We'll talk about your running, your goal and what to change first. Just message me on WhatsApp.

Book a free consultation
More free guides

igorp.run · smart running, fewer injuries