You should consult your doctor before starting any workout plan. Just getting off the sofa? No problem. Already ripped like an action hero? There’s something here for you too.
Advanced Running Workout Plan
The following eight-week program will help build strength and endurance to accommodate the wear and tear on runners’ bodies.
Weeks 1-2
3 times/week. Building a foundation.
| Bicep curls | 15 reps |
| Tricep extensions | 15 reps |
| Pectoral flys | 15 reps |
| Lat pull downs | 15 reps |
| Bridge/plank | until maxed |
| Body weight squats | until maxed |
| Lunges | 50 reps each leg |
Do exercises consecutively without resting.
Rest 3 minutes at the end of one full cycle.
Do 3-5 full cycles depending on fitness level.
Keep records of all achievements for each exercise.
Weeks 3-8
3 times/week. Strengthening muscles and joints to endure long runs.
| Jumping squats | until maxed, rest 1 min, repeat three times in a row. |
| Lateral jumping over step | until maxed, rest 1 min, repeat three times in a row. |
| Walking lunges | 50 each leg. |
| Box jumps | 50 touches. |
| V-sits | until maxed. |
| Bridge/Plank | until maxed. |
| Windshield wipers | until maxed. |
These workouts can be coupled with weekly runs, alternating days.
Rest 3 minutes at the end of each cycle.
Do each cycle 3-8 times depending on fitness level.
Running while your leg muscles are still sore will help create a level of mental training. Pushing through will help create the mental toughness you will need during a race.
Running is hard on the body. Incorporate hot baths with Epsom salts, massages, and lots of stretching. It is very important to stay hydrated to avoid any long term, debilitating injuries.
The information contained herein is compiled by the Forzani Group Ltd. for reference only and should be used in conjunction with an overall fitness program. The success and safety of any fitness program will depend on the age, gender, mobility, physical condition and health of an individual. These workouts are designed for off-season strength and conditioning. All participants should have a working knowledge of fitness exercises before they embark on any of these workouts. Participation in these workouts is at your own risk. Please consult your physician prior to engaging in any exercise program.