Welcome to the Strength Training for Runners Challenge!
Our goal with this program is to guide you step-by-step through a progressive, race-specific strength training program.
To do this, we have broken down each week of training so that you only need to focus on one element at a time.
On Sunday of each week, the next week/unit will unlock for you. This way you can plan your strength training for the following week.
Each unit will tell you exactly what routine to perform, how many times, and a link to show you how to perfom it.
To get started…
Step 1: Choose your distance
Choose the race distance of your next race. Just click one of the images below and you’ll be taken to the first week of training.
Step 2: Follow the prescription outline
Each program is 16 weeks long. If you need more than 16 weeks or have less than 16 weeks, instructions for how to modify are in the first unit.
Step 3: Tips for how to access
If you want to bookmark on your mobile device; (1) click the race distance you want using the Safari browser; (2) Then, tap the “share” button on your browser’s toolbar (it’s the rectangle with an arrow pointing up.) You’ll find this at the top of an iPad screen, and at the bottom of an iPhone or iPod Touch screen; (3) Then click the “Add to Home Screen” option.
You can also bookmark the first unit on your desktop or laptop to return quickly.
You can also navigate back to thius challenge by logging in at runnersconnect.net. This should bring you to the “Masters Dashboard”. Then choose challenges, and then you can pick your distance and it will take you to the intro unit.
Strength Training for the 5k
Strength training for the 5k is primarily focused on improving stride efficiency, generating maximum muscle recruitment with each step, and facilitating overall strength to improve muscular endurance.
Strength Training for the 10k
Strength training for the 10k is primarily focused on improving your muscular endurance, meaning the amount of time you can recruit maximum muscle fibers
Strength Training for the HM
Strength training for the half marathon is primarily focused on preventing injury by building up fatigue resistance in the muscles and improving your muscular endurance.
Strength Training for the Marathon
The primary focus of strength training for the marathon is to prevent injury to allow for more mileage, healthy long runs, and longer workouts.
Strength Training for the Ultra Marathon
The focus is on building up fatigue resistance in the muscles and improving your muscular enduranc
