Strength Training for Runners Intermediate Program 

Here is a more intermediate strength training for runners program.

After starting and building with the beginner version you have now graduated to the more advanced! Hurray!

This means that you get to start (or increase) using weights. You get to continue building lean muscles through running sport specific moves.

It is still very important to not get to gung-ho and go all out.

An easy way to injure yourself when moving on in a strength program is to increase everything too soon.

The goal of strengthening is to...well...strengthen. So it does no good if you injure yourself due to increasing weights or sets and reps too soon.


When are you ready for an intermediate level strength program?

Once you have formed a solid base.

I would say do at least 8 weeks of the beginners version before moving on or stay with the beginners version.

For some runner's that is all they need.

Part of being a good runner is knowing when to back off so be in tune with that.


How much should you increase your weight?

Yes, some of the intermediate strength training for runners exercises here are the same as the beginner version.

Now all you need to do is just increase the weights or instead of increasing the weights increase the number of sets and reps that you do. NEVER increase BOTH at the same time!

If you are increasing weights do it at the most in 5lbs. increments. Between 5-10lbs for most of these exercises is good for those just starting out.

Otherwise you may be able to do anywhere from 15-20lbs.


Final note: 

When choosing your exercises always do the harder ones (multi-joint) exercise first and then work down to the easier ones.

For example you would want to do a squat press before doing a bicep curl.


Strength Training for Runners Intermediate Workout

Upper Body:

Refer to the Beginner's Program for other  upper body exercises - just increase the weights and sets/reps to make it harder.

Rest for 0 seconds to no more than 0 seconds between each set/exercise.


Triceps Biceps Shoulders Back Chest Abdomen/Core
Tricep Dips with Knees in Extension 15-20+ reps @ 2-3 sets Bicep Curls (Do with lunges) 15-20+ reps @ 2-3 sets Squat Press 15-20+ reps @ 2-3 sets 1 Arm/1 Leg Row 15-20+ reps @ 2-3 sets Dumbell Bench Press 15-20+ reps @ 2-3 sets Planks with Knees (start with 30 secs. work up to 1-2 minutes)
Skull Crushers 15-20+ reps @ 2-3 sets Hammer Curls (Do with lunges) 15-20+ reps @ 2-3 sets Lateral Raises 15-20+ reps @ 2-3 sets Bridge with Weight on Stomach (Start with 30 secs. Work up to 1-2 minutes) 1 Leg Pushup Start and build with 5-10-15+ reps @ 2-3 sets Mountain Climbers (Double Mountain Climbers) 30-50 reps/2-3 sets
Over the Head Tricep Extensions 15-20+ reps @ 2-3 sets Front Raises 15-20+ reps @ 2-3 sets Resistance Band Lat Pull Downs 15-20+ reps @ 2-3 sets Weighted Crunches 15-20+ reps @ 2-3 sets
Burpees 15-20+ reps @ 2-3 sets
Torso Twists 15-20+ reps @ 2-3 sets


Lower Body:

Refer to the strength training for runners Beginner's Program for other lower body exercises - just increase the weights and sets/reps to make it harder.

Rest for 0 seconds to no more than 60 seconds between each set/exercise.


Feet Calves Shins Quads Hamstrings Glutes/Hips
Balancing Exercises (a lot of these intermediate exercises are 1 leg exercises which will work your feet) Weighted Calf Raises 15-20+ reps @ 2-3 sets Reverse Toe Raises 15-20+ reps @ 2-3 sets Split Squat Lunges 15-20+ reps @ 2-3 sets Split Squat Lunges 15-20+ reps @ 2-3 sets Split Squat Lunges 15-20+ reps @ 2-3 sets
One Foot Calf Raises 15-20+ reps @ 2-3 sets Squat Press 15-20+ reps @ 2-3 sets Romanian Deadlifts 15-20+ reps @ 2-3 sets 1 Arm/1 Leg Row 15-20+ reps @ 2-3 sets
Single Leg Squats 15-20+ reps @ 2-3 sets 1 Leg Bridge Series 15-20+ reps @ 2-3 sets
Skater Hops (w/ or w/o weights) Start with 30 secs. Work up to 1-2 minutes

Other strength workouts for runners:


Related Pages: 


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