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Run stronger (gym + running)

This is an ideal setup for runners who want to get stronger, stay healthy, and maintain high-quality run sessions throughout the week.

Ioana Pădurariu· Jan 2026

1athletes running this program

iOS & Android

Overview

Length

18 weeks

Days / week

7 days

Level

Advanced

Goal

Athletics

Equipment

Full Gym

Session length

60 min

Full-Body Strength Program for Runners Program Highlights • 7 total sessions per week • Clear separation between hard runs and leg strength • Runner-specific strength focus (hips, glutes, posture) • Scalable volume for different experience levels Weekly Structure (7 Workouts) • 3 Strength Sessions • 4 Run Sessions • Designed to improve speed, endurance, and durability without overloading the legs ⸻ Day 1 – Upper Body Push (Gym) • Bench Press (Barbell) – 3 sets • Shoulder Press (Machine) – 3 sets • Lateral Raise (Dumbbell) – 3 sets • Chest Fly (Machine) – 3 sets • Tricep Rope Pushdown – 3 sets • Tricep Kickback – 3 sets Upper-body strength for posture, arm drive, and efficiency. ⸻ Day 2 – Interval Run • Warm-up: 10–15 min easy • Intervals: 4–8 reps (RPE 8–9) • Recovery jogs between reps • Cooldown: 10 min Improves speed, power, and VO₂ max. ⸻ Day 3 – Upper Body Pull (Gym) • Assisted Chin-Up – 3 sets • Seated Row (Cable) – 3 sets • Lat Pulldown – 3 sets • Standing Pullover (Cable) – 3 sets • Face Pull – 3 sets Balances posture and supports efficient running mechanics. ⸻ Day 4 – Tempo Run • Warm-up: 10–15 min • Tempo block: 20–40 min (RPE 7–8) • Cooldown Builds sustainable race pace and lactate threshold. ⸻ Day 5 – Lower Body & Glutes (Gym) • Barbell Hip Thrust – 3 sets • Single-Leg Hip Thrust – 3 sets • Walking Lunge (Dumbbell) – 3 sets • Hyperextension – 3 sets • Hip Abductor Machine – 3 sets • Leg Press – 3 sets Targets glutes, hips, and posterior chain for power and injury prevention. ⸻ Day 6 – Slow Run • 30–60 min @ RPE 5–6 Builds aerobic base and promotes recovery. ⸻ Day 7 – Long Run • 90–120 min @ RPE 5–6 Develops endurance, mental resilience, and fatigue resistance.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on athletics

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

10.7%

Triceps

9.5%

Upper Back

9.5%

Lats

8.3%

Biceps

8.3%

Chest

7.1%

Front Delts

7.1%

Hamstrings

7.1%

Middle Delts

4.8%

Lower Back

4.8%

Quadriceps

4.8%

Abs

3.6%

Abductors

3.6%

Other

2.4%

Cardio

2.4%

Rear Delts

2.4%

Forearms

2.4%

Adductors

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Cycling	1	10 min
2	Bench Press (Barbell)	3	0 reps
3	Shoulder Press (Machine)	3	0 reps
4	Lateral Raise (Dumbbell)	3	0 reps
5	Tricep Rope Push Down (Cable)	3	0 reps
6	Chest Fly (Machine)	3	0 reps
7	Tricep Kickback	3	0 reps

#	Exercise	Sets	Reps	Load
1	Run	1	60 min	@9

#	Exercise	Sets	Reps
1	Cycling	1	10 min
2	Chin-Up (Assisted)	3	0 reps
3	Seated Row (Cable)	3	0 reps
4	Lat Pulldown	3	0 reps
5	Standing Pullover (Cable)	3	0 reps
6	Face Pull	3	0 reps
7	Bicep Curl (EZ Bar)	3	0 reps
8	Bicep Curl (Cable)	3	0 reps

#	Exercise	Sets	Reps	Load
1	Run	1	60 min	@8.5

#	Exercise	Sets	Reps
1	Cycling	1	10 min
2	Hip Thrust (Barbell)	3	0 reps
3	Single Leg Hip Thrust	3	0 reps
4	Walking Lunge (Dumbbell)	3	0 reps
5	Hyperextension	3	0 reps
6	Hip Abductor (Machine)	3	0 reps
7	Leg Press	3	0 reps

#	Exercise	Sets	Reps	Load
1	Run	1	60 min	@6

#	Exercise	Sets	Reps	Load
1	Run	1	120 min	@6

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Run stronger (gym + running) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Run stronger (gym + running) is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Run stronger (gym + running) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android