Week 2:

With a solid baseline set, this week is about making small, intentional progressions. That might mean increasing weight, controlling your tempo, or improving movement efficiency. The goal is gradual adaptation without burnout. Focus on increase weights slightly (~5% if form is solid), control your tempo, especially on the eccentric (lowering) phase, and stay consistent with effort, but don’t max out.

1Runners Strength 5

This workout focuses on lower-body power, strength endurance, and core stability to enhance running performance and injury resilience. Single legged deadlifts, Spanish squats, and Copenhagen planks target key muscle groups for improved force production, stability, and movement efficiency.

2Runners Strength 6

This workout focuses on building lateral stability, lower-body strength, and core endurance to enhance running efficiency and injury resilience. It combines hex bar deadlifts for power, split squats for single-leg strength, and reactive core work to improve balance and force transfer during running.