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Running Strength

by Eduardo Sigaud

Program Description

Avoid injury and gain strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 28, 2025 02:27
  • Last Edited
    Oct 04, 2025 01:04

Summary

Unleash your potential with the Running Strength program, a dedicated 18-week journey designed to enhance your running performance through targeted strength training. Committing just one day a week, you'll engage in a variety of exercises, including Zercher Squats, Romanian Deadlifts, and dynamic supersets, all tailored to build muscle and boost endurance. Perfect for those with a garage gym setup, this program emphasizes key muscle groups to improve stability and power, ensuring you hit the ground running. Elevate your fitness and prepare to conquer your running goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Glutes
12.7%
Abs
12.7%
Hamstrings
12.1%
Lats
9.1%
Chest
9.1%
Upper Back
7.3%
Triceps
7.3%
Front Delts
5.5%
Lower Back
4.8%
Biceps
3.6%
Adductors
1.2%
Forearms
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Zercher Squat (Barbell)
2 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@7
3A
Step-Up (Weighted)
3 Sets
12 Reps
@7
3B
Pull-Up (Bodyweight)
3 Sets
3 Reps
@9
3C
Push Up
3 Sets
12 Reps
@7
4
Side Plank
2 Sets
1 mins
@7