Strength Training Plan for Distance Runners.

2 day a week (spread out). Some equipment required.

Cycle 1 – July

Day 1 –

Chin Ups – 2 x max

(if doing negative chin ups(lowering), 2x12)

How to Perform Beginner Chin Ups - YouTube

Split Squats – 2 x 15 (no weight…yet)

Beginner's Guide: Split Squat - YouTube

Renegade Rows – 2 x 15 each arm ( ladies 5-8lb dumbells, gents 8-10lb dumbells)

Renegade Row - YouTube

Nordic Hamstring Curls 2 x 12

Master The Nordic Hamstring Curl - YouTube

Day 2 –

Horizontal Bar Pull Ups – 2 x 15

horizontal bar pulls ups - Google Search

Overhead Squats w/ pvc (or broom stick) 2 x 15

Teaching the Overhead Squat (PVC) - YouTube

Plank Rows w/ Band 2 x 15 each arm

Plank with Band Pull - YouTube

Step Ups w/ overhead press 2 x 15 total ( ladies 5-8lb dumbells, gents 8-10lb dumbells)

Full Body: Step Up Shoulder Press - YouTube