Strength for Runners
The only thing that improves running economy
Who it’s for
Run regularly, want to run easier at the same pace.
How it works
Heavy sets of 3–6 reps at 80–93% plus plyometrics in a single session. Out of running performance's three pillars—VO2 max, threshold, and economy—strength training only improves economy, but does so reliably. Combining heavy lifting with plyometrics yielded the largest effect in a review of 31 studies. Speed detail: heavy work helps at speeds above 12 km/h; plyometrics help at slower paces.
Weekly layout
How load increases
3–4 sets of 3–6 reps with 2 reps in reserve, weight progression every two weeks. Plyometrics: 2–4 sets of 5–15 bodyweight reps. Schedule strength work at least 48 hours before long runs.
Deload
Matches the deload week of your running plan.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537