Free Strength Training Program for Runners: Build Power, Balance, and Resilience (PDF, 2 days per week)
Unlock your running potential with our evidence-based strength training program for runners. Designed for athletes who want to boost performance, prevent injuries, and train smarter, this plan combines plyometrics, bilateral, and unilateral strength work in a simple, effective structure. Whether you’re training for your next marathon, trying to PR your 10K, 5K, or 1 Mile, strength training for runners is crucial.
Why Strength Training for Runners?
Incorporating a structured strength program into your running routine is proven to improve running economy, power, and durability. Research shows that runners who add strength training—especially plyometrics and heavy resistance exercises—become more efficient and resilient. Additionally it decreases the risk of overuse injuries.
If you’re interested in a more in-depth review on strength training for runners. Read my article on the topic here:
Program Overview
This strength training program for runners is split into two focused sessions per week:
Day 1: Plyometrics & Bilateral Strength
Develops explosive power, tendon health, and foundational strength.
Key exercises: Pogo’s on spot, single leg drop landing, banded monster walks, tempo squats, hip thrusts, and core work.
Day 2: Unilateral Strength
Targets balance, stability, and single-leg control—essential for runners.
Key exercises: Hip airplanes, staggered stance RDL, walking lunges or step-ups, calf and tibialis raises, upper body pulls and presses, and rotational core work.
Each session includes clear instructions for sets, reps, intensity, and rest. Progression is built in: once the prescribed weight or variation becomes easy with good technique, move up to a more challenging version.
Download the program here
Ready to train smarter?
Add this strength training program for runners to your weekly routine and experience the difference in your running performance and resilience.