Strength Training
Workout for Runners

Article By: George Payan, B.S.. M.Ed.

BASIC PRINCIPLES OF TRAINING

1. Set up your running and strength-training schedule.
2. Determine target meets with strength training schedule.
3. Count backwards from the end of the season to the beginning of the season. Realize that you will have different length seasons for different caliber athletes.
4. List all your workouts.
5. Divide your season into two periods: preparation and competition.
6. Divide preparation period into training phases: general and specific preparation.
7. Divide competition period into three training phases: early, general and peak competition.
8. Each training phase listed below is four sessions.
9. In the preparation period, four sessions per week is adequate. In the competition period, two to three sessions per week is adequate. In the peak competition period, two sessions per week is adequate.
10. When adding weight to a phase, add up to ten pounds to leg exercises and up to five pounds to arm exercises.

Positive Physiological Response

1. Research has shown that 35-45 minutes of rigorous weight training is best.
2. Research has shown a single workout four times per week is effective.
3. It is no problem to train a body part four times per week.
4. Free weights exercises are superior to machines.
5. The best approach to an exercise is to perform each repetition as quickly as possible while still maintaining proper form and constant control of the weight.
6. Understand that the terms "volume" and "intensity" are relative and that a proper combination of both be used. As you train throughout the season, volume and intensity must be strategically adjusted over time.
7. Volume (weight) and intensity (repetitions) are interchangeable.
8. Do sit-ups between sets.

Strength Training Program
Four Workouts Per Phase

Day 1 Day 2 Day 3 Day 4 Comment

Phase 1 3x13-15 3x13-15 3x10-12 3x8-10 Add weight on days 3 and 4

Phase 2 4x15 4x15 4x12 4x10 Do not add weight

Phase 3 5x15 5x15 5x12 5x10 Do not add weight

Phases 4-5-6 3x12 3x12 3x10 3x7 Add weight

Phase 7 3x15 3x15 3x12 3x10 Add weight on days 3 and 4

Phase 8 3x15 3x15 3x12 3x10 Do not add weight

Phase 9 4x15 4x15 4x12 4x10 Do not add weight

Phases 10-11-12 4x15 4x15 4x12 4x10 Do not add weight
Phase 13 3x15 3x15 3x12 3x10 Add weight

Phase 14 3x15 3x12 3x12 3x10 Do not add weight

Phase 15 4x15 4x15 4x12 4x10 Do not add weight

Phases 16-17-18 4x15 4x15 3x10 3x6 Add weight on days 3 and 4

Day 1 Sets & Repetitions Abs

Power Cleans (Back) 3 sets 13-15 reps 2 sets of 12 reps abdominal exercise
Partial Sit-ups

Bench Press (Chest) 3 sets 13-15 reps 2 sets of 12 reps abdominal exercise
Partial Sit-ups

Curls (Biceps) 3 sets 13-15 reps 2 sets of 12 reps abdominal exercise
Crunches

Calf raises (Calves) 3 sets 13-15 reps 2 sets of 12 reps abdominal exercise
Bike Crunches

Day 2 Sets & Repetitions Abs

Front Press (Deltoids) 3 set 13-15 reps 3 sets of 12 reps abdominal exercise
Partial Sit-ups

Seated Triceps Press 3 set 13-15 reps 3 sets of 12 reps abdominal exercise
(Triceps) Crunches

Back Squats (Thighs) 3 sets 13-15 reps 3 sets of 12 reps abdominal exercise
Bike Crunches

Abs
3 set of 12 reps Partial Sit-ups

3 set of 12 reps Crunches

3 set of 12 reps Bike Crunches

Day 3 Sets & Repetitions Abs

High Pulls (Back) 3 sets 10-12 reps 3 sets of 12 reps abdominal exercise
Partial Sit-ups

Bench Press (Chest) 3 sets 10-12 reps 3 sets of 12 reps abdominal exercise
Partial Sit-ups

Front Squats (Thighs) 3 sets 10-12 reps 3 sets of 12 reps abdominal exercise
Crunches

Press Behind Neck (Deltoids) 1 sets 10-12 reps 3 sets of 12 reps abdominal exercise
Crunches

Toe Raise (Calves) 2 sets 10-12 reps 3 sets of 12 reps abdominal exercise
Bike Crunches

Curls (Biceps) 1 set 10-12 reps 3 sets of 12 reps abdominal exercise
V-Raises

Reverse Bench Press (Triceps) 1 set 10-12 reps 3 sets of 12 reps abdominal exercise
Lie on floor Pull-In

Day 4 Sets & Repetitions Abs

Back Squats (Thighs) 3 sets 8-10 reps 3 sets of 12 reps abdominal exercise
Partial Sit-ups

Bench Press (Chest) 3 sets 8-10 reps 3 sets of 12 reps abdominal exercise
Partial Sit-ups

Dead Lifts (Back) 3 sets 8-10 reps 3 sets of 12 reps abdominal exercise
Crunches

Upright Rowing (Deltoids) 1 set 8-10 reps 3 sets of 12 reps abdominal exercise
Crunches

Toe Raise (Calf) 2 sets 8-10 reps 3 sets of 12 reps abdominal exercise
Bike Crunches

Reverse Bench Press (Triceps) 1 set 8-10 reps 3 sets of 12 reps abdominal exercise
V-Raises

Curls (Biceps) 1 set 8-10 reps 3 sets of 12 reps abdominal exercise
Lie on floor Pull-In

General Conditioning Program

The following is a basic strength-training program for athletes with no weight training experience or for those who are physically weak. Do not skip a workout. Each workout builds to the next workout. After completing this general conditioning program you can advance to the Strength Training Program above.

Workout # 1 1 set of 13-15 reps
Workout # 2 1 set of 13-15 reps
Workout # 3 1 set of 10-12 reps
Workout # 4 1 set of 8-10 reps

Workout # 5 2 sets of 13-15 reps
Workout # 6 2 sets of 13-15 reps
Workout # 7 2 sets of 10-12 reps
Workout # 8 2 sets of 8-10 reps

Workout # 9 3 sets of 13-15 reps
Workout # 10 3 sets of 13-15 reps
Workout # 11 3 sets of 10-12 reps
Workout # 12 3 sets of 8-10 reps

Workout # 13 4 sets of 13-15 reps
Workout # 14 4 sets of 13-15 reps
Workout # 15 4 sets of 10-12 reps
Workout # 16 4 sets of 8-10 reps

Workout # 17 5 sets of 13-15 reps
Workout # 18 5 sets of 13-15 reps
Workout # 19 5 sets of 10-12 reps
Workout # 20 5 sets of 8-10 reps

Workout # 21 3 sets of 13-15 reps
Workout # 22 3 sets of 13-15 reps
Workout # 23 3 sets of 10-12 reps
Workout # 24 3 sets of 8-10 reps

Best wishes,
George Payan
www.CoachesEducation.com