A Balanced Weekly Strength and Running Workout Routine for Runners (Free Full Program Inside)

A Balanced Weekly Strength and Running Workout Routine for Runners (Free Full Program Inside)

As a runner, whether you're prepping for your first 5K or aiming to crush your marathon pace, integrating strength training into your routine is crucial. Specifically, incorporating Nordic curls can transform your performance. This comprehensive guide will show you how to build balanced running workouts that boost strength, speed, and endurance, dramatically enhancing your running economy.

The Benefits of Combining Strength Training with Running

Blending strength training with regular running workouts is a proven strategy to elevate your running performance. Here’s why it’s essential:

Enhance Running Efficiency with Tempo Runs

Strength training, particularly exercises like Nordic curls, boosts your muscle efficiency, allowing you to run faster and longer with less effort.

Injury Prevention

Stronger muscles and better muscle balance reduce the risk of common running injuries, helping you stay on track with your training plan.

Increased Speed and Power

Incorporating exercises like Nordic curls helps build the muscle power needed for sprinting and climbing, crucial for hill running workouts and speed runs. Adding Nordic curls to a runner's routine can specifically benefit their speed workouts by enhancing the muscle power required for faster running, including ladder workouts, Yasso 800s, benchmark runs, fartleks, intervals, progression workouts, hill workouts, and interval runs.

Why Nordic Curls Are a Game Changer

Nordic curls are one of the most effective exercises for targeting the hamstrings, which are vital for powerful strides and running speed. Here’s how they benefit your running:

Key Advantages:

  • Boosts Hamstring Strength: Enhances the strength and resilience of your hamstrings, directly translating to faster and more efficient running.

  • Reduces Injury Risks: Strong hamstrings are less prone to strains and tears, common issues among runners.

  • Improves Posture and Stability: Proper hamstring strength supports optimal running form, preventing overuse injuries and ensuring you can handle longer runs and tougher running workouts.

Structuring Your Optimal Running Routine

Creating balanced running workouts that include strength training and tailored running sessions is crucial for comprehensive fitness gains. The weekly layout includes various types of running workouts, such as 'endurance workouts' and 'high-intensity interval training (HIIT)', to cater to different fitness goals. Here’s a weekly layout to get you started:

  • Interval Training: Incorporate interval training into your routine to significantly improve your running speed and endurance. This type of workout involves alternating periods of high-intensity effort with periods of recovery, making it effective for enhancing aerobic capacity and lactate threshold.

  • Tempo Run: Adding a tempo run to your weekly plan is essential for building endurance and preparing for race day. Tempo runs, performed at a sustained effort at a challenging pace, help improve your lactate threshold and the ability to maintain a hard effort over time, crucial for races from 5Ks to marathons.

Weekly Interval Workouts Running Plan

This interval workout routine is from our free 10K Success Program, which you can download now!

To ensure a balanced approach to training, incorporating runs at an easy pace and relaxed pace run into your weekly plan is crucial. These runs are essential for recovery days and preparation, helping to build endurance while promoting proper form. Mid-week, consider adding a running interval workout to your routine to enhance both speed and endurance. For a specific day's workout, aim to maintain your race pace during a tempo run or a long run, which is vital for improving your lactate threshold and preparing for race day. Additionally, incorporating a track workout once a week can significantly benefit your speed and provide precise pacing practice, making it an invaluable part of your training regimen.

Introducing Our Half Marathon Program

For runners looking for a structured approach to integrating strength training with running, the 10K Success Program is an ideal solution. Developed by Dr. Garrett Drumheller, this free 8-week program provides a comprehensive set of running workouts tailored to enhance your running abilities dramatically.

Program Overview:

The program includes detailed instructions for each day of the week, combining Nordic curls with other critical exercises to build a solid foundation for running success.

Here's What You Can Expect

  • Monday Strength Training:

    • A Exercises:

      • Nordic Curls (Slow Eccentric): 3-5 reps, focus on a slow descent of 4-6 seconds to maximize hamstring engagement.

        Pro Tip: You can perform every rep perfectly on the first try with the NordStick Performance Bundle!

      • Leg Extension: 8-12 reps, using a resistance band or OmniStrap for added resistance.

    • B Exercises:

      • Hip Series (Abduction, Flexion, Extension, Adduction): 15 reps each, targeting the essential hip muscles to support running mechanics.

    • C Exercises:

      • Omniband TKEs and Hamstring Curl: 3-5 reps each, strengthening the knees and further enhancing hamstring resilience.

Benefits of the 10K Success Program:

  • Expertly Designed: Crafted by a USATF-certified running coach to address all aspects of running fitness from speed to endurance.

  • Balanced Training: Focuses on both strength and cardio, ensuring you develop endurance while also building the necessary muscle strength.

  • Flexibility: Suitable for runners of all levels, with modifications available to cater to different fitness levels.

Get Started Today: Download the 10K Success Program

Take your running workouts to the next level by downloading the FREE 10K Success Program. This program isn't just about achieving faster times; it's about transforming your running journey, making you a stronger, faster, and more efficient runner capable of tackling any challenge. Whether you're aiming to set a new personal best in your next half marathon or simply want to run without pain, this program provides all the tools you need to succeed.

Start today and experience how strength training, especially Nordic curls, can revolutionize your running performance. Join countless other runners who have seen significant improvements by following this expert-designed program.

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