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30 Day Strength & Conditioning Plan

30 Day Strength & Conditioning Plan


Hey runners! I'm thrilled to share with you an incredible 30-day strength and conditioning plan specifically designed to take your running to the next level. You can use this as many times as you like, and even use it in a 16 week plan too.


This plan is all about building strength, improving endurance, and preventing injuries. It includes a mix of exercises targeting key muscle groups, cardio workouts, and flexibility training. We'll focus on improving your running through specifi exercises. 


The plan consists of four phases, each lasting one week. In the first phase, we'll focus on building a solid foundation through bodyweight exercises such as squats, lunges, push-ups, and planks. We'll gradually increase the intensity and volume throughout the weeks to challenge your muscles and improve your overall strength.


In the second phase, we'll introduce resistance training using weights or resistance bands. This will help you develop explosive power, improve your running economy, and boost your speed. With exercises like deadlifts, and plyometric exercises, you'll be on your way to becoming a stronger and faster runner.


We will also focus on recovery and flexibility. Incorporating yoga, foam rolling, and dynamic stretching into your routine will aid in muscle recovery, improve your range of motion, and reduce the risk of injuries. Each phase is essential to ensure your body stays strong and ready for whatever challenges lie ahead.


By following this 30-day strength and conditioning plan, you'll notice significant improvements in your running performance, efficiency, and overall strength. Whether you're training for a marathon, a 10K, or simply looking to become a better runner, this plan will help you reach your goals and take your running to new heights.


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