Lift to run faster
Runner Strength · 3-day
Three short strength sessions a week that complement your running mileage without trashing legs.
Built for distance runners and triathletes. Heavy compound lifts that build power and injury resilience without adding mass that slows you down. Pairs with any mileage block.
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Sample week
The full template is what gets cloned into your account.
Mon
Heavy Lower
Trap Bar Deadlift
4×4
Single-Leg Romanian Deadlift
3×6 each
Step-Up
3×8 each
Plank
3×60s
Wed
Power + Core
Box Jump
4×4
Barbell Bench Press
3×6
Barbell Row
3×6
Side Plank
3×45s each
Fri
Stability + Posterior
Bulgarian Split Squat
3×8 each
Romanian Deadlift
3×8
Hip Thrust
3×10
Dead Bug
3×10 each
Bird Dog
3×10 each