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.
Related to this page: Strength Training for Runners over at Sheebes.com
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:
Sign up to receive the free printable strength exercises for runners: 👇
As featured on:
Search this site:
Hi! I'm Molly! I combined my love for running with my Exercise Science degree to provide training plans and resources to help runners achieve their marathon goals!
New! Comments
Have your say about what you just read! Leave me a comment in the box below.