Gym Strength Programs

About this workout: These total-body programs are designed to help you build strength as a runner at the gym. There are two tracks to follow for beginner, intermediate, and advanced levels. 

Duration: 4 weeks

Schedule: 2x/week. Sessions can be performed before or after a run

Equipment needed: (some equipment not needed for certain levels)

  • Dumbbells
  • Kettlebells
  • Box/step
  • Pulley/cable machine
  • Horizontal cable machine
  • Lat pulldown machine
  • Bench
  • Pull-up bar
  • Trap bar
  • Barbell
  • Squat rack
  • Optional: exercise mat, PVC pipe or stick

Session details: 

  • Reps: 8-12 per exercise (choose weight/intensity that makes it challenging to complete the last few reps of the exercise)
  • Sets: 2-4
  • Progression: You can perform the workout as a circuit (performing only one set, then moving on to the next exercise) or complete all sets before moving on to the next exercise. Supersets (performing two exercises in a row, then resting) are also encouraged.
  • Rest: We recommend resting for 30 seconds between each exercise, or for however long you need
  • Modifications: Click on the "notes" icon for each exercise for modifications to make the exercise easier or more difficult. You can also email us at for more ideas

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