Foundational Strength & Power

Workout - Foundational Strength & Power

• 5min @ 10'00''/km
• 3 lots of:
  • 40s @ 10'00''/km
  • 1min rest
• 3 lots of:
  • 40s @ 10'00''/km
  • 1min rest
• 3 lots of:
  • 40s @ 10'00''/km
  • 1min rest
• 3 lots of:
  • 40s @ 10'00''/km
  • 1min rest
• 3 lots of:
  • 40s @ 10'00''/km
  • 1min rest
• 5min @ 10'00''/km

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Intro

A breakdown of “Ideal Strength Training for Runners” from the StrengthRunning channel. Worth watching. We’ll walk through it so you can get going. The full video has more details.

Key points

• Skip the grab-bag approach. Strength training needs direction tied to your running goals.
• Don’t lift like a bodybuilder (high volume, hypertrophy) or like an endurance athlete (high reps, light weight). Neither builds the strength and power runners need.
• The point of strength work: injury prevention plus strength and power, not endurance. It feeds the explosive power for hard sessions, whether you’re mastering interval training or racing.
• Periodization matters. Foundational strength and injury prevention early. Power-based work as you near your target race. Same idea applies to running, especially when you’re mastering the 10K.
• The “sandwich” structure: dynamic warm-up before each run, then 10-20 minutes of bodyweight strength or core work after.

Workout example

Two weekly weight-lifting sessions (30-60 minutes)

1. Warm-up: 5-10 minutes of dynamic movement (leg swings, high-knee skips, lunges).
2. Strength phase (3 sets of 6-10 reps, heavy weight):
   • Back squat or goblet squat
   • Deadlift or Romanian deadlift
   • Bulgarian split squat or step-up
   • Hip thrust or glute bridge
3. Power phase (3 sets of 4-6 reps, explosive effort):
   • Power clean or kettlebell swing
   • Box jump or split-squat jump
   • Medicine ball slam or overhead throw
4. Core and cooldown: 10-15 minutes of bodyweight work (plank variations, side planks, bird dogs, single-leg balance). Doubles as post-run recovery.

Example weekly running schedule:

• 5 runs per week, each finishing with 10-20 minutes of bodyweight or core training.
• On 2 of those days, swap the short post-run routine for the full 30-60 minute lifting session above.

Closing note

Try this strength program and adjust weights based on the paces you track in the Pacing app. You’ll build strength, stay healthier, and run faster. The foundation supports everything from mastering 5K speed to your next race.