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425 Views 2 Replies Latest reply: May 26, 2014 4:47 PM by lenzlaw
eggyyy Rookie 1 posts since
May 26, 2014
Currently Being Moderated

May 26, 2014 11:42 AM

What should a 5k runners strength training look like?

This is what I've got so far:

Day 1: Recovery run short run

Day 2: Moderate run Workout:[one upper body combined ME/DE day, focusing primarily on heavy chest and back loading to improve arm and torso power (such as the bench press, barbell row, landmine press, and military press), as well as several explosive movements to improve arm drive and speed (such as push presses, plyometric bench press, and explosive Pendlay rows.)]

Day 3: Hard run tempo

Day 4:Hard run High tempo race pace?

Day 5: Rest

Day 6: Moderate run Workout:[Leg days should be divided into one ME day focused heavily on posterior chain strengthening for balance purposes (deadlifts, Romanian deadlifts, good mornings, and glute-ham raises), and a dynamic effort day designed to improve explosive leg power, incorporating both plyometric movements (lunge hops, box jumps, jump squats) and more traditional speed/explosive movements (power cleans, speed squats, full cleans, split squats).]

Day 7: Long slow distance run

 

 

but I am not ssure about the specific like how many reps and what specific excercises to do. I am guessing high reps low weights? Thanks in advance.http://community.active.com/community/sports/running/training/post!input.jspa?containerType=14&container=2553#

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