Kelster

Program Description

Objective: This program combines full-body strength training with long-distance running. It includes strength-focused and strength endurance focused lifting days, alongside running-specific exercises to improve both muscle mass and endurance. Program Overview: • Duration: 12 weeks • Frequency: 3 strength training days per week (strength + hypertrophy/endurance) on top off your endurance running training plan. • Assessment: Week 1 Day 1 - 1RM (One-Rep Max) testing for strength lifts to determine load for the entire program. This can be done using 1-5 reps and 1RM calculator, the results will be close enough to execute the program effectively. The assessment day should be followed by 2 rest/run days before starting your first strength day of the program. • Lifting Days: 1. Strength Days (2x/week) – Focus on maximal strength with some hypertrophy/running-specific exercises. 2. Strength Endurance/Hypertrophy Day (1x/week) – Focus on muscle endurance and hypertrophy with additional running exercises. Guidelines: • Training Order: o Strength Days: Always lift first, then run. o Strength Endurance Day: You may run first, followed by strength exercises. • Rest Days: o Do not lift the day before a strength day. o Ideally, perform low-intensity runs the day before strength days (or have a full rest day). • Warm-up: o Perform a general warm-up (light cardio, mobility work) prior to lifting. o Warm-up sets for each exercise are required to prepare for working sets. • Rest Between Sets: o Strength-Specific Exercises: 3-5 minutes (minimum) • These are your compound lifts (Squat, RDL, OHP) o Hypertrophy/Running-Specific Exercises: 1-2 minutes (stay in this range) Weekly Layout (Example) • Monday: Strength (Lift first, then run) • Tuesday: Run • Wednesday: Strength Endurance/Hypertrophy (Run before or after lifting) • Thursday: Low-intensity run (HR zone 2) or rest day • Friday: Strength (Lift first, then run) • Saturday: Long distance low-intensity run (HR zone 2 or 3) • Sunday: Rest or optional active recovery (low intensity) Weekly Layout (Example in more detail) • Monday: AM: Strength lifting session. PM: Threshold Run • Tuesday: 10 mile run (HR zone 2) • Wednesday: AM: Strength Endurance/Hypertrophy PM: Sprints • Thursday: 3 mile incline walk (HR zone 2) • Friday: AM: Strength lifting session PM: Interval run • Saturday: 10 mile run (HR zone 2) • Sunday: 1 mile run or rest day

Program Overview