Free strength training program for runners.

Free strength training program for trail runners, ultra runners, and mountain athletes

Lift. Jump. Rest. Repeat.

Get strong, improve your performance, and learn how to train smart.

Graduation cap A structured, periodized, scientific, and educational exercise training program with workouts for building strength and power for trail runners, ultra runners, and mountain runners.

Graduation cap Informed by experimental and empirical evidence.

Graduation cap Designed by Thomas Solomon: a PhD scientist, an ACSM-certified Exercise Physiologist, and a UKVRN-registered nutritionist.

Important medical information

The content of this page is for educational and informational purposes only and does not constitute medical advice of any kind. If you've never exercised before, this training plan might not be appropriate for you. By voluntarily opting to use the training plan and exercises on this page, you are confirming that you have completed at least 30 minutes of moderate-intensity exercise on at least 3 days per week for at least the last 3 months, and you are confirming that you are medically cleared to participate in structured exercise. If there is any reason that an increase in your current physical activity level may impair your health (due to, but not limited to, existing injury, illness, chronic health conditions or diseases, such as cardiovascular / metabolic / renal disease), you should consult your doctor before using this training plan. If increasing your current physical activity level causes any injury, illness, or disease you must stop exercising and consult your doctor immediately.

Liability: Accessing and using the content (including, but not limited to, the training plan and physical exercises) on this page are voluntary and you use the content at your own risk. Thomas Solomon assumes no liability for damage, loss, injury, illness, or death which may occur when using the content. See terms of use for more info.

Golden rules for strength training success.

Because running is your priority, throwing strength workouts on top of your existing training can be complicated. To learn how to strength train and maximise your success, use this framework:

Separate every strength session by at least 48 hours to facilitate optimal recovery and adaptations.

To maximise session performance, always start every session with a thorough Warm-up.

To maximise session performance and support optimal adaptations, aim to eat a healthy protein and carb containing meal/snack before or after every strength session (see articles on post-exercise nutrition, carbohydrates, protein, and carbs plus protein).

If you strength train on a run day, do the strength workout before the run, not after, to achieve the biggest strength adaptation.

To maximise session performance, avoid strength workouts on interval run days or long run days.

If you have a high level of muscle soreness and/or fatigue, delay a strength session a couple more days or skip it entirely. As a runner, you'll probably gain more from a strength session when your legs feel ready/able to handle heavy work.

Never aim to take every strength session to failure and/or until you are completely empty; that's not a sensible way for a runner to get stronger. So, if the suggested number of sets or reps is too great, reduce it to a number you can manage.

The suggested rest periods are designed to either maximise phosphocreatine recovery between sets (for max force) or to create some muscle fatigue (to nurture endurance). So, be strict with rest periods; use a stopwatch.

Always use proper form for each exercise: keep your movements controlled and deliberate through the full range of motion (within your anatomical limitations), using a correct breathing pattern (exhale on lift, inhale on release). Teaching your brain bad form by lifting incorrectly will lead to injuries in the long term. Study the Exercise videos to learn proper technique and ask a qualified trainer to observe and correct your form.

Always aim for quality, not quantity. Five full-reps is better than ten half-reps. Don't simply aim to lift the heaviest weight possible. Instead, aim to lift the heaviest weight that allows you to maintain proper technique throughout all reps of all sets without compromising form. And, if you fail a rep, that set is complete.

Ultimately, be sensible and always train smart!

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Strength workout videos for trail runners.

(clickable links to instructional videos)

IMPORTANT: If you are new to using this training plan, spend the first couple of weeks simply studying the exercises below and practising proper technique (click links for videos). This will enable you to get stronger in a safe and healthy manner. Always "train smart to get fast and strong".

Bodyweight circuit exercises for trail runners, mountain runners, and ultra runners:

Squat → Bench dip → Single-legged deadlift (RDL) → Incline push-up → Forward lunge (alternating legs) → Alternating bird dog → Lying knee raise → Glute bridge → Standing calf raise → Hip adduction → Plank.

Mountain goat exercises for trail runners, mountain runners, and ultra runners:

Squat jump → Step-up with knee drive → Split jump → Skiers (lateral bounds).

Weight lifting strength exercises for trail runners, mountain runners, and ultra runners:

SUPERSET 1: Squat and Overhead press (OHP).
SUPERSET 2: Deadlift (barbell) and Bench press.
SUPERSET 3: Forward lunge (dumbells) and Lat pull-down.
SUPERSET 4: Standing calf raise and Alternating bird dog.
SUPERSET 5: Leg raise (hip flexion) and Hip adduction.
SUPERSET 6: Plank and Hip abduction.

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Warm-up and cool-down for strength sessions.

(clickable links to videos)

WARM-UP for strength training

Activation exercises:
Complete 10-reps of each exercise at a low-intensity (RPE 2/10), and move on to the next exercise.
Rocking frog ¦ Lying hip adduction ¦ Lying hip internal rotation ¦ Lying hip external rotation ¦ Walking knee hugs ¦ Walking ankle grabs ¦ Walking squats ¦ Resistance band shoulder rotations ¦ Resistance band pull-aparts ¦ Scapular pull-ups

Progressive exertion walk to jog to run (outside, or on treadmill; or use elliptical, bike-erg, row-erg, or ski-erg):
2-mins Super Easy (RPE 2/10)
2-mins Easy (RPE 4/10)
2-min progression up to Threshold (RPE 8/10).

Warm-up complete. You are ready to rock!

COOL-DOWN for strength training

Short (~ 5 mins) super easy exertion jog or brisk walk (outside or on treadmill; or use elliptical, bike-erg, row-erg, or ski-erg). Whatever you choose, keep the intensity low (RPE 2 to 4 / 10).

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