Running Supplement Blueprint 

The Running Supplement Blueprint is a dynamic 6-week program designed to enhance your running performance through targeted strength training. Comprising three workouts per week, you'll engage in a variety of compound and isolation exercises, including squats, deadlifts, and pull-ups, all tailored to build strength and stability in key muscle groups. This program is perfect for those looking to complement their running routine with effective resistance training, ensuring you not only run faster but also with improved endurance and power. Equip your garage gym and get ready to elevate your fitness journey!

This is a strength training program to supplement a running routine. This program is not intended to be the main focus of a training regiment, but rather a supplement to help reduce injury and support overall improvement to fitness. 

Each workout is largely focused on lower body but is semi full body. There are three workout variants that will be repeated each week.

Rep ranges are purposely wide to give flexibility. If hitting the higher end of a rep range then consider moving up in weight to continue to progressively overload.  

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Pull-Up (Neutral Grip, Weighted)

Romanian Deadlift (Dumbbell)

Incline Bench Press (Dumbbell)

Lying Leg Curl

Plank

Workout A

Bulgarian Split Squat (Dumbbell)

Face Pull

Deadlift (Dumbbell)

Seated Shoulder Press (Dumbbell)

Leg Extension

Russian Twist (Dumbbell)

Workout B

Front Squat (Barbell)

Single Leg Deadlift

Bench Press (Dumbbell)

Standing Calf Raise

Side Plank

Workout C

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