Strength Training Log for Runners

Training Block: __ to __

Goal: ☐ Injury Prevention ☐ General Strength ☐ Power Development ☐ Return from Injury

Sessions per Week: **__** Duration per Session: **__** minutes

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Session 1

Date: __ Week #: **__**

Type: ☐ Full Body ☐ Lower Body ☐ Core/Stability ☐ Upper Body

Warm-Up (5-10 min)

• ☐ Foam rolling: **__** minutes
• ☐ Dynamic stretches
• ☐ Activation exercises

Exercises

Exercise	Sets	Reps	Weight/Resistance	Notes

Cool-Down

• ☐ Static stretching: **__** minutes
• ☐ Foam rolling

How it felt: ☐ Easy ☐ Moderate ☐ Hard ☐ Very Hard

Notes: **__**

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Session 2

Date: __ Week #: **__**

Type: ☐ Full Body ☐ Lower Body ☐ Core/Stability ☐ Upper Body

Warm-Up (5-10 min)

• ☐ Foam rolling: **__** minutes
• ☐ Dynamic stretches
• ☐ Activation exercises

Exercises

Exercise	Sets	Reps	Weight/Resistance	Notes

Cool-Down

• ☐ Static stretching: **__** minutes
• ☐ Foam rolling

How it felt: ☐ Easy ☐ Moderate ☐ Hard ☐ Very Hard

Notes: **__**

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Session 3

Date: __ Week #: **__**

Type: ☐ Full Body ☐ Lower Body ☐ Core/Stability ☐ Upper Body

Warm-Up (5-10 min)

• ☐ Foam rolling: **__** minutes
• ☐ Dynamic stretches
• ☐ Activation exercises

Exercises

Exercise	Sets	Reps	Weight/Resistance	Notes

Cool-Down

• ☐ Static stretching: **__** minutes
• ☐ Foam rolling

How it felt: ☐ Easy ☐ Moderate ☐ Hard ☐ Very Hard

Notes: **__**

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Weekly Summary

Metric	Target	Actual
Sessions completed
Total time (min)
Exercises performed

Consistency rating: ☐ 100% ☐ 75% ☐ 50% ☐ <50%

Biggest win this week: **__**

Focus for next week: **___**

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Runner-Specific Exercise Library

Lower Body - Glutes & Hips

Exercise	Target Area	Sets × Reps	Progression
Glute Bridge	Glutes	3 × 15	Add weight
Single-Leg Glute Bridge	Glutes	3 × 10 each	Add weight
Clamshells	Hip abductors	3 × 15 each	Add band
Side-Lying Leg Raises	Hip abductors	3 × 15 each	Add ankle weight
Monster Walks	Glutes/hip abductors	3 × 10 steps each way	Heavier band
Hip Thrusts	Glutes	3 × 12	Add weight
Fire Hydrants	Hip abductors	3 × 12 each	Add band
Donkey Kicks	Glutes	3 × 12 each	Add band

Lower Body - Quads & Hamstrings

Exercise	Target Area	Sets × Reps	Progression
Squats	Quads/glutes	3 × 12	Add weight
Single-Leg Squats (to box)	Quads/balance	3 × 8 each	Lower box
Bulgarian Split Squats	Quads/glutes	3 × 10 each	Add weight
Romanian Deadlifts	Hamstrings	3 × 10	Add weight
Single-Leg RDL	Hamstrings/balance	3 × 8 each	Add weight
Step-Ups	Quads/glutes	3 × 10 each	Higher box/add weight
Lunges	Quads/glutes	3 × 10 each	Add weight
Walking Lunges	Quads/glutes	3 × 10 each	Add weight

Lower Body - Calves & Ankles

Exercise	Target Area	Sets × Reps	Progression
Calf Raises (double)	Calves	3 × 15	Single leg
Single-Leg Calf Raises	Calves	3 × 12 each	Add weight
Eccentric Calf Raises	Calves/Achilles	3 × 10 each	Add weight
Ankle Circles	Ankle mobility	2 × 10 each way	-
Toe Walks	Calves	2 × 30 sec	-
Heel Walks	Tibialis	2 × 30 sec	-

Core & Stability

Exercise	Target Area	Sets × Reps/Time	Progression
Plank	Core	3 × 30-60 sec	Add time
Side Plank	Obliques	3 × 30 sec each	Add time/leg lift
Dead Bug	Core stability	3 × 10 each side	Add resistance
Bird Dog	Core/back	3 × 10 each side	Add hold time
Pallof Press	Anti-rotation	3 × 10 each side	Add resistance
Bicycle Crunches	Obliques	3 × 15 each	-
Leg Raises	Lower abs	3 × 12	-
Mountain Climbers	Core/hip flexors	3 × 20	Add speed
Superman	Lower back	3 × 12	Add hold time
Copenhagen Plank	Adductors	3 × 10 sec each	Add time

Upper Body (for Running Posture)

Exercise	Target Area	Sets × Reps	Progression
Push-Ups	Chest/triceps	3 × 10-15	Add variations
Rows (dumbbell)	Back	3 × 10 each	Add weight
Lat Pulldowns	Back	3 × 12	Add weight
Shoulder Press	Shoulders	3 × 10	Add weight
Face Pulls	Upper back	3 × 15	Add resistance
Arm Swings	Running-specific	3 × 20 sec	Add weights

Plyometrics (Advanced)

Exercise	Target Area	Sets × Reps	Notes
Box Jumps	Power	3 × 8	Start low
Jump Squats	Power	3 × 10	Landing soft
Bounding	Running power	3 × 20m	Build gradually
Single-Leg Hops	Power/balance	3 × 8 each	Progress slowly
Skipping	Running mechanics	3 × 30m	A-skips, B-skips

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Sample Programs

Beginner Runner (2× per week, 20-30 min)

Session A: Lower Body Focus

1. Glute Bridges: 3 × 12
2. Bodyweight Squats: 3 × 12
3. Clamshells: 2 × 15 each
4. Single-Leg RDL (no weight): 2 × 8 each
5. Calf Raises: 2 × 15
6. Plank: 3 × 20-30 sec

Session B: Full Body

1. Walking Lunges: 3 × 10 each
2. Push-Ups (modified if needed): 3 × 10
3. Single-Leg Glute Bridge: 2 × 10 each
4. Side Plank: 2 × 20 sec each
5. Bird Dog: 2 × 10 each
6. Superman: 2 × 10

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Intermediate Runner (2-3× per week, 30-40 min)

Session A: Lower Body Strength

1. Bulgarian Split Squats: 3 × 10 each
2. Romanian Deadlifts: 3 × 10
3. Hip Thrusts: 3 × 12
4. Single-Leg Calf Raises: 3 × 12 each
5. Monster Walks: 3 × 10 each way
6. Dead Bug: 3 × 10 each

Session B: Core & Stability

1. Plank: 3 × 45 sec
2. Side Plank: 3 × 30 sec each
3. Pallof Press: 3 × 10 each
4. Copenhagen Plank: 3 × 10 sec each
5. Single-Leg Squats to Box: 3 × 8 each
6. Bird Dog: 3 × 10 each

Session C: Power (Optional)

1. Jump Squats: 3 × 8
2. Step-Ups (explosive): 3 × 8 each
3. Single-Leg Hops: 3 × 6 each
4. Skipping Drills: 3 × 30m
5. Core Circuit

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Marathon Training (2× per week, 25-35 min)

Session A: Injury Prevention Focus

1. Single-Leg RDL: 3 × 8 each
2. Single-Leg Glute Bridge: 3 × 10 each
3. Eccentric Calf Raises: 3 × 10 each
4. Clamshells with Band: 3 × 12 each
5. Plank: 3 × 45 sec
6. Side Plank: 3 × 30 sec each

Session B: Maintenance Strength

1. Squats (light): 2 × 10
2. Step-Ups: 2 × 8 each
3. Glute Bridges: 2 × 15
4. Dead Bug: 2 × 10 each
5. Push-Ups: 2 × 10

Note: Reduce intensity/volume 2 weeks before race

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Progression Tracking

Month 1

Exercise	Starting	Week 2	Week 3	Week 4

Month 2

Exercise	Starting	Week 2	Week 3	Week 4

Month 3

Exercise	Starting	Week 2	Week 3	Week 4

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Notes & Observations

Areas feeling stronger: __

Areas needing more work: **__**

Any pain or discomfort: **___**

Adjustments to make: ___

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Template from trainingplan.dev

Track your running alongside strength work in the Running Log Template.