Coach Jess’s 8-Week Progressive Strength-Training Plan

Warmup

5-minute AMRAP (as many rounds as possible)

• Inchworm, 5 reps
• Good Morning, 10 reps
• Air Squat, 15 reps

Strength Block #1

5 rounds

• Dumbbell Front Squat, 1 minute on, 1 minute off

Strength Block #2

3 rounds

• Dumbbell Split Squat, 10 reps per side
• Lateral Lunge, 10 reps per side
• Dumbbell Romanian Deadlift, 15 reps

Core Strength

5-minute AMRAP

• Shoulder Tap, 10 reps per side (alternating)
• Toe Touch, 15 reps
• Low Boat High Boat, 10 reps

Full-Body Finisher

5 rounds

• Push-Up, 10 reps
• Burpee, 10 reps
• Jump Squat, 10 reps
  

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Tips for Week 1:

• Take it easy in the warmup and focus on raising your body temperature. Get your mind prepared to strength train.
• than last week. Rest for 60 seconds between roundss, choose weights that you can lift with good form, but also are challenging, especially in the final few reps of a set.
• Follow my video to see my form and practice copying it in front of a mirror. Make sure your movement patterns match mine.
• Try not to rest for too long in the core Low Boat High Boat.
• Once you get to the full-body finisher, go all out (but make sure you maintain a strong form)!
• Count your rounds for the finisher and jot it down. Having details about your strength session will be helpful for the following week—that and tracking the weight you use for the strength blocks will help you measure progress.

(📄 Dumbbell Push Press)

Warmup

6-minute AMRAP

• Inchworm, 6 reps
• Good Morning, 12 reps
• Air Squat, 18 reps

Strength Block #1

5 rounds

This section is about building strength and paying attention to doing the heavier weights Ways You’re Sabotaging Your Long Runs.

• Dumbbell Front Squat, 45 seconds on, 1 minute off

Strength Block #2

4 rounds

With less reps per set than Week 1, try to pick up heavier weights than last week. Rest for 60 seconds between rounds.

• Dumbbell Split Squat, 8 reps per side
• Lateral Lunge, 8 reps per side
• Low Boat High Boat, 12 reps

Core Strength

6-minute AMRAP

• Shoulder Tap, 8 reps per side (alternating)
• Toe Touch, 8 reps
• Low Boat High Boat, 8 reps

Full-Body Finisher

6 rounds

Try to come as close to your Week 1 finishing time as possible.

• Push-Up, 8 reps
• Burpee, 8 reps
• Jump Squat, 8 reps

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Tips for Week 2:

• During warmup, Dumbbell or Bodyweight Alternating Reverse strength training.
• than last week. Rest for 60 seconds between roundss, choose weights that are heavier than the ones you picked up last time. Follow my video to see my form, and practice copying it in front of a mirror. Make sure your movement patterns match mine.
• Once you get to the full-body finisher, try to come close to your finishing time from Week 1, doing one more round but less reps than last week.

Week 3

(📄 Dumbbell Push Press)

Warmup

6-minute AMRAP

• Inchworm, 8 reps
• Good Morning, 16 reps
• Air Squat, 20 reps

Strength Block #1

6 rounds

Use reps per side than last week. Rest for 60 seconds between roundss, choose longer period of time.

• Dumbbell Front Squat, 75 seconds on, 1 minute off

Strength Block #2

3 rounds

Strength Training Guide heavier than last week if possible. There are fewer reps than last week.

• Dumbbell Split Squat, 12 reps per side
• Lateral Lunge, 12 reps per side
• Low Boat High Boat, 12 reps

Core Strength

5-minute AMRAP

• Shoulder Tap, 12 reps per side (alternating)
• Toe Touch, 12 reps
• Low Boat High Boat, 12 reps

Full-Body Finisher

6 rounds

Try to come as close to your Week 2 finishing time as possible with the same 6 minutes on the clock but two more reps per movement.

• Push-Up, 10 reps
• Burpee, 10 reps
• Jump Squat, 10 reps

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Tips for Week 3:

• You have the same amount of time on the clock and more reps per round so try picking up your pace this week! Your goal is to get your heart rate than last week. Rest for 60 seconds between rounds!
• In the main section consisting of dumbbell front squats, get ready for one more round and more reps! Your goal is to try and use reps per side that you used in Week 1 for the 60-second blocks, but now the clock is set for 75 seconds. The idea is that you have more strength and conditioning by now with an increased work capacity.
• This section is about building strength and paying attention to doing the exercises well. Your heart rate should come down slightly and I want you to focus on using heavy weights. You have one less round to do, so try to use the appropriate weights for all three rounds and focus on excellent execution.
• Get ready for some fire! This week’s core section is reduced to 5 minutes, just like Week 1, but the reps have increased. Try to use the full working time in this section to get as many rounds as possible. Aim to come close to the same number of rounds you finished in Week 2.
• Upper-Body Strength Workout for Runners build strength. Your Finisher is still 6 rounds, just like Week 2, but this time, each movement is 10 reps instead of 8. Your goal is to come as close to your finishing time from Week 2 as possible while getting in more work thanks to the higher reps. Let’s go!

Week 4

(📄 Dumbbell Push Press)

Warmup

10 rounds

Instead of an AMRAP clock, your goal is to flow through the exercises for 10 rounds moving as quickly and efficiently as possible.

• Inchworm, 5 reps
• Good Morning, 5 reps
• Air Squat, 10 reps

Strength Block #1

6 rounds

Your goal is to try to go with heavier weights Health & Injuries.

• Dumbbell Front Squat, 1 minute on, 1 minute off

Strength Block #2

3 rounds

The highest volume in this block yet! Try to use reps per sides as you did for Week 2.

• Dumbbell Split Squat, 18 reps per side
• Lateral Lunge, 18 reps per side
• Low Boat High Boat, 18 reps

Core Strength

5-minute AMRAP

Your goal is to get more rounds done this week!

• Shoulder Tap, 20 reps per side (alternating)
• Toe Touch, 15 reps
• Low Boat High Boat, 10 reps

Full-Body Finisher

5 rounds for time

It’s the same as Week 1; try to go faster this week!

• Push-Up, 10 reps
• Burpee, 10 reps
• Jump Squat, 10 reps

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Tips for Week 4:

• For warmup, instead of an AMRAP clock, your goal is to flow through the exercises for 10 rounds, moving as quickly and efficiently as possible.
• Your strength block #1 is the same as during Week 1—your goal is to try to go with heavier weights Health & Injuries.
• During strength block #2, try to use reps per sides as you did for Week 2.
• Your core strength is the same as Week 1: Your goal is to get more rounds done this week!
• than you did the first time

Tips for Week 1:

First, kick things off with a warmup, get your heart rate up, focus on mobility, and tap into core and glute strength.

than last week. Rest for 60 seconds between rounds:

• The goblet squats and reverse lunges will help you build stronger quads—important for getting faster and finding explosiveness, and crucial in a downhill-heavy race course. The goblet squats also add more awareness to your core strength due to holding the dumbbell in front.
• You’ll work toward strong hamstrings with the repetitions of the Romanian deadlifts. Healthy hamstrings Races - Places faster.
• Pushups, presses, and rows will help you build a stronger upper body and core. Consistently training your core is key for all runners to help promote strong posture, eliminate side-to-side rotation, and help you keep your form strong at the end of a run as you start to get tired.
• Finally, in the finisher, you’ll build a stronger work capacity as you push the limit with your pacing and weight load during the dumbbell thrusters and up-downs.

Week 2

(📄 Dumbbell Push Press)

Warmup

2 rounds; 45 seconds per movement; no rest between rounds or exercises

• Jumping Jacks
• Inchworm
  
• Shoulder Taps
• Glute bridge Hold

Strength Block #1

5 rounds

Runner’s Knee? Here are Some Possible Solutions Try to go before starting the next round.

• Goblet Squat, 10 reps
• Low Boat High Boat, 10 reps
• Dumbbell Push Press, 10 reps

Strength Block #2

5 rounds

Runner’s Knee? Here are Some Possible Solutions Try to go before starting the next round.

• Push-Up, 10 reps
• Dumbbell Renegade Row, 10 reps total
• Dumbbell (or Bodyweight) Alternating Reverse Lunge, 10 reps total

Core Blaster

3 rounds; 45 seconds per movement, 15 seconds rest

• Dumbbell (or Bodyweight) Russian Twist
• Bicycle Crunch
• Rolling Plank

Full-Body Finisher

For time: 25-20-15

• Dumbbell thruster
• Up-down

Week 3

(📄 Dumbbell Push Press)

Warmup

4 rounds; 20 seconds per movement; no rest between rounds or exercises

• Jumping Jacks
• Inchworm
  
• Shoulder Taps
• Glute bridge Hold

Strength Block #1

3 rounds

Runner’s Knee? Here are Some Possible Solutions Try to go before starting the next round.

• Goblet Squat, 15 reps
• Low Boat High Boat, 15 reps
• Dumbbell Push Press, 15 reps

Strength Block #2

3 rounds

Runner’s Knee? Here are Some Possible Solutions Try to go before starting the next round.

• Push-Up, 15 reps
• Dumbbell Renegade Row, 15 reps total
• Dumbbell (or Bodyweight) Alternating Reverse Lunge, 15 reps total

Core Blaster

5 rounds; 20 seconds per movement, 10 seconds rest

• Dumbbell (or Bodyweight) Russian Twist
• Bicycle Crunch
• Rolling Plank

Full-Body Finisher

For time: 15-10-10

• Dumbbell thruster
• Up-down

Week 4

(📄 Dumbbell Push Press)

Warmup

2 rounds; 60 seconds per movement; no rest between rounds or exercises

• Jumping Jacks
• Inchworm
  
• Shoulder Taps
• Glute bridge Hold

Strength Block #1

4 rounds

Runner’s Knee? Here are Some Possible Solutions Try to go before starting the next round.

• Goblet Squat, 15 reps
• Low Boat High Boat, 15 reps
• Dumbbell Push Press, 15 reps

Strength Block #2

4 rounds

Runner’s Knee? Here are Some Possible Solutions Try to go before starting the next round.

• Push-Up, 10 reps
• Dumbbell Renegade Row, 10 reps total
• Dumbbell (or Bodyweight) Alternating Reverse Lunge, 10 reps total

Core Blaster

2 rounds; 45 seconds per movement, 15 seconds rest

• Dumbbell (or Bodyweight) Russian Twist
• Bicycle Crunch
• Rolling Plank

Full-Body Finisher

For time: 20-15-10

• Dumbbell thruster
• Up-down