Runners, welcome to my progressive strength-training plan. Over the next eight weeks, you’ll work on your ability to adapt to stress, leading to gains in your overall strength levels. The exercises will stay the same for four weeks so that you can master these movements. After a four-week phase, we will continue to grow, evolve, and get stronger with a new program to follow.
Commit to at least one, but ideally two, sessions per week to reap the benefits. Over time, you’ll become stronger and more confident. What’s not to love? So let’s get right to it!
PHASE 1
Week 1
Warmup
5-minute AMRAP (as many rounds as possible)
- Inchworm, 5 reps
- Good Morning, 10 reps
- Air Squat, 15 reps
Strength Block #1
5 rounds
- Dumbbell Front Squat, 1 minute on, 1 minute off
Strength Block #2
3 rounds
Core Strength
5-minute AMRAP
- Shoulder Tap, 10 reps per side (alternating)
- Toe Touch, 15 reps
- Low Boat High Boat, 10 reps
Full-Body Finisher
5 rounds
Tips for Week 1:
- Take it easy in the warmup and focus on raising your body temperature. Get your mind prepared to strength train.
- In the main strength blocks, choose weights that you can lift with good form, but also are challenging, especially in the final few reps of a set.
- Follow my video to see my form and practice copying it in front of a mirror. Make sure your movement patterns match mine.
- Try not to rest for too long in the core section. Flow through the prescribed exercises as efficiently as possible.
- Once you get to the full-body finisher, go all out (but make sure you maintain a strong form)!
- Count your rounds for the finisher and jot it down. Having details about your strength session will be helpful for the following week—that and tracking the weight you use for the strength blocks will help you measure progress.
Week 2
Warmup
6-minute AMRAP
- Inchworm, 6 reps
- Good Morning, 12 reps
- Air Squat, 18 reps
Strength Block #1
5 rounds
With less time on the clock than Week 1, try to pick up heavier weights than last week if possible.
- Dumbbell Front Squat, 45 seconds on, 1 minute off
Strength Block #2
4 rounds
With less reps per set than Week 1, try to pick up heavier weights than last week. Rest for 60 seconds between rounds.
- Dumbbell Split Squat, 8 reps per side
- Lateral Lunge, 8 reps per side
- Dumbbell Romanian Deadlift, 12 reps
Core Strength
6-minute AMRAP
- Shoulder Tap, 8 reps per side (alternating)
- Toe Touch, 8 reps
- Low Boat High Boat, 8 reps
Full-Body Finisher
6 rounds
Try to come as close to your Week 1 finishing time as possible.
- Push-Up, 8 reps
- Burpee, 8 reps
- Jump Squat, 8 reps
Tips for Week 2:
- During warmup, focus on raising your body temperature. Get your mind prepared for strength training.
- In the main strength blocks, choose weights that are heavier than the ones you picked up last time. Follow my video to see my form, and practice copying it in front of a mirror. Make sure your movement patterns match mine.
- Once you get to the full-body finisher, try to come close to your finishing time from Week 1, doing one more round but less reps than last week.
Week 3
Warmup
6-minute AMRAP
- Inchworm, 8 reps
- Good Morning, 16 reps
- Air Squat, 20 reps
Strength Block #1
6 rounds
Use the same weight that you used in Week 1, but for a longer period of time.
- Dumbbell Front Squat, 75 seconds on, 1 minute off
Strength Block #2
3 rounds
Try to go heavier than last week if possible. There are fewer reps than last week.
- Dumbbell Split Squat, 12 reps per side
- Lateral Lunge, 12 reps per side
- Dumbbell Romanian Deadlift, 12 reps
Core Strength
5-minute AMRAP
- Shoulder Tap, 12 reps per side (alternating)
- Toe Touch, 12 reps
- Low Boat High Boat, 12 reps
Full-Body Finisher
6 rounds
Try to come as close to your Week 2 finishing time as possible with the same 6 minutes on the clock but two more reps per movement.
- Push-Up, 10 reps
- Burpee, 10 reps
- Jump Squat, 10 reps
Tips for Week 3:
- You have the same amount of time on the clock and more reps per round so try picking up your pace this week! Your goal is to get your heart rate up, raise your body temperature, warm and prime your muscles, and get sweaty!
- In the main section consisting of dumbbell front squats, get ready for one more round and more reps! Your goal is to try and use the same weight that you used in Week 1 for the 60-second blocks, but now the clock is set for 75 seconds. The idea is that you have more strength and conditioning by now with an increased work capacity.
- This section is about building strength and paying attention to doing the exercises well. Your heart rate should come down slightly and I want you to focus on using heavy weights. You have one less round to do, so try to use the appropriate weights for all three rounds and focus on excellent execution.
- Get ready for some fire! This week’s core section is reduced to 5 minutes, just like Week 1, but the reps have increased. Try to use the full working time in this section to get as many rounds as possible. Aim to come close to the same number of rounds you finished in Week 2.
- Time to turn up the volume! This is your chance to work on your conditioning while continuing to build strength. Your Finisher is still 6 rounds, just like Week 2, but this time, each movement is 10 reps instead of 8. Your goal is to come as close to your finishing time from Week 2 as possible while getting in more work thanks to the higher reps. Let’s go!
Week 4
Warmup
10 rounds
Instead of an AMRAP clock, your goal is to flow through the exercises for 10 rounds moving as quickly and efficiently as possible.
- Inchworm, 5 reps
- Good Morning, 5 reps
- Air Squat, 10 reps
Strength Block #1
6 rounds
Your goal is to try to go with heavier weights than you did the first time.
- Dumbbell Front Squat, 1 minute on, 1 minute off
Strength Block #2
3 rounds
The highest volume in this block yet! Try to use the same weights as you did for Week 2.
- Dumbbell Split Squat, 18 reps per side
- Lateral Lunge, 18 reps per side
- Dumbbell Romanian Deadlift, 18 reps
Core Strength
5-minute AMRAP
Your goal is to get more rounds done this week!
- Shoulder Tap, 20 reps per side (alternating)
- Toe Touch, 15 reps
- Low Boat High Boat, 10 reps
Full-Body Finisher
5 rounds for time
It’s the same as Week 1; try to go faster this week!
- Push-Up, 10 reps
- Burpee, 10 reps
- Jump Squat, 10 reps
Tips for Week 4:
- For warmup, instead of an AMRAP clock, your goal is to flow through the exercises for 10 rounds, moving as quickly and efficiently as possible.
- Your strength block #1 is the same as during Week 1—your goal is to try to go with heavier weights than you did the first time.
- During strength block #2, try to use the same weights as you did for Week 2.
- Your core strength is the same as Week 1: Your goal is to get more rounds done this week!
- Full-body finisher is also the same as Week 1; try to go faster this week
PHASE 2
Week 1
Warmup
3 rounds; 30 seconds per movement; no rest between rounds or exercises
Strength Block #1
4 rounds
Complete one round then rest for 60 seconds before starting the next round.
- Goblet Squat, 12 reps
- Dumbbell Romanian Deadlift, 12 reps
- Dumbbell Push Press, 12 reps
Strength Block #2
4 rounds; 30 seconds per movement; no rest between rounds or exercises
- Push-Up, 12 reps
- Dumbbell Renegade Row, 12 reps total
- Dumbbell (or Bodyweight) Alternating Reverse Lunge, 12 reps total
Core Blaster
4 rounds; 30 seconds per movement; no rest between rounds or exercises
Full-Body Finisher
For time: 20-15-10
Complete 20 reps of both movements, then 15 reps, then 10; set a clock and move as quickly as possible with good form; record your time so you can refer to it in the upcoming weeks.
Tips for Week 1:
First, kick things off with a warmup, get your heart rate up, focus on mobility, and tap into core and glute strength.
In the main strength block:
- The goblet squats and reverse lunges will help you build stronger quads—important for getting faster and finding explosiveness, and crucial in a downhill-heavy race course. The goblet squats also add more awareness to your core strength due to holding the dumbbell in front.
- You’ll work toward strong hamstrings with the repetitions of the Romanian deadlifts. Healthy hamstrings help you stay injury-free and are key to getting faster.
- Pushups, presses, and rows will help you build a stronger upper body and core. Consistently training your core is key for all runners to help promote strong posture, eliminate side-to-side rotation, and help you keep your form strong at the end of a run as you start to get tired.
- Finally, in the finisher, you’ll build a stronger work capacity as you push the limit with your pacing and weight load during the dumbbell thrusters and up-downs.
Week 2
Warmup
2 rounds; 45 seconds per movement; no rest between rounds or exercises
- Jumping Jacks
- Inchworm
- Shoulder Taps
- Glute bridge Hold
Strength Block #1
5 rounds
Complete one round then rest for 60 seconds before starting the next round.
- Goblet Squat, 10 reps
- Dumbbell Romanian Deadlift, 10 reps
- Dumbbell Push Press, 10 reps
Strength Block #2
5 rounds
Complete one round then rest for 60 seconds before starting the next round.
- Push-Up, 10 reps
- Dumbbell Renegade Row, 10 reps total
- Dumbbell (or Bodyweight) Alternating Reverse Lunge, 10 reps total
Core Blaster
3 rounds; 45 seconds per movement, 15 seconds rest
- Dumbbell (or Bodyweight) Russian Twist
- Bicycle Crunch
- Rolling Plank
Full-Body Finisher
For time: 25-20-15
Week 3
Warmup
4 rounds; 20 seconds per movement; no rest between rounds or exercises
- Jumping Jacks
- Inchworm
- Shoulder Taps
- Glute bridge Hold
Strength Block #1
3 rounds
Complete one round then rest for 60 seconds before starting the next round.
- Goblet Squat, 15 reps
- Dumbbell Romanian Deadlift, 15 reps
- Dumbbell Push Press, 15 reps
Strength Block #2
3 rounds
Complete one round then rest for 60 seconds before starting the next round.
- Push-Up, 15 reps
- Dumbbell Renegade Row, 15 reps total
- Dumbbell (or Bodyweight) Alternating Reverse Lunge, 15 reps total
Core Blaster
5 rounds; 20 seconds per movement, 10 seconds rest
- Dumbbell (or Bodyweight) Russian Twist
- Bicycle Crunch
- Rolling Plank
Full-Body Finisher
For time: 15-10-10
Week 4
Warmup
2 rounds; 60 seconds per movement; no rest between rounds or exercises
- Jumping Jacks
- Inchworm
- Shoulder Taps
- Glute bridge Hold
Strength Block #1
4 rounds
Complete one round then rest for 60 seconds before starting the next round.
- Goblet Squat, 15 reps
- Dumbbell Romanian Deadlift, 15 reps
- Dumbbell Push Press, 15 reps
Strength Block #2
4 rounds
Complete one round then rest for 60 seconds before starting the next round.
- Push-Up, 10 reps
- Dumbbell Renegade Row, 10 reps total
- Dumbbell (or Bodyweight) Alternating Reverse Lunge, 10 reps total
Core Blaster
2 rounds; 45 seconds per movement, 15 seconds rest
- Dumbbell (or Bodyweight) Russian Twist
- Bicycle Crunch
- Rolling Plank
Full-Body Finisher
For time: 20-15-10
A running veteran for more than a decade, Movold is a licensed strength and running coach for Runner’s World+ members and at the Mile High Run Club in New York City. When she’s not motivating class-goers through grueling treadmill workouts, you’ll likely find her zig-zagging boroughs on bridges throughout Brooklyn and Manhattan or training for her next marathon . She’s ready to push you to your next running goal as she chases her own—running a marathon in under 3 hours.
