Most strength programs for runners suffer from one of two problems.

Some are chronically underloaded, meaning they never actually help the athlete get stronger. While you don’t have to destroy yourself in the gym to build strength, it’s also ridiculous to think that walking laterally with a rubber band around your knees would be a sufficient strength stimulus for anybody running a bunch of miles every week.

On the other side of the spectrum, some programs seem to completely overlook the fact that people have goals outside of the gym. While some soreness should be expected from lifting – especially if you’re doing a movement you haven’t done in a while – that doesn’t mean you should be so sore you can’t do your long run or have to slow down during your speed work.

This program is designed to help you find that balance.

This program has three phases, each of which can be run for 4-8 weeks depending on how you need to pair it with your running training.

Each phase has two days of full-body strength training and each session should take about 45 minutes – although the timing might vary a bit depending on your individual gym setup and experience.

As for equipment, the program is largely built around dumbbells and a couple machines, but there are options for barbells, bands, and other body weight movements in case you do not have access to a full gym.