Free strength training program for trail runners, ultra runners, cross-country (XC) 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 strength training program with workouts for building strength and power for trail runners, ultra runners, cross-country (XC) 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.

red cross 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, the physical exercises on this page might not be appropriate for you. By voluntarily opting to use the 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 (click here for a preparticipation screening sheet). 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, or kidney 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.

alert Liability information: Accessing and using the content on this page (which includes, but is not limited to, the training plan and physical exercises) is 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. For more info, see the terms of use (opens a new tab).

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:

UserManual 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).
UserManual 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.
UserManual 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.
UserManual 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.
UserManual Always aim for quality, not quantity. Five full reps are 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 exercise workout videos for trail runners, ultra runners, cross-country (XC) runners, and mountain athletes

(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, ultra runners, cross-country (XC) runners, and mountain runners:

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

Mountain goat exercises for trail runners, ultra runners, cross-country (XC) runners, and mountain runners:

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

Weight lifting strength exercises for trail runners, ultra runners, cross-country (XC) runners, and mountain 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 training sessions

(clickable links to videos)

WARM-UP

Activation exercises:

Complete 10 reps of each of the following exercises at a low intensity (RPE 2/10), then move on to the next exercise:
→ Rocking frog → Lying hip abduction → 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 effort walk-jog-run on flat terrain (or use a treadmill, x-trainer, elliptical, bike-erg, ski-erg, or row-erg):

Start with 2 minutes Super Easy (RPE 2/10).
Then 2 minutes at an Easy exertion, no harder than RPE 4/10.
Then 2 minutes of progression up to Threshold exertion, no harder than RPE 8/10.

NOTE: If you plan to do an Easy run on a strength training day, integrate the run into your strength session warm-up and/or cool-down.

Warm-up complete. You are ready to rock!

COOL-DOWN

Super Easy exertion jogging or brisk walking.

Jog/walk outside, or use a treadmill, x-trainer, elliptical, bike-erg, ski-erg, or row-erg. Whatever you choose, keep the intensity easy (RPE 2 to 4 / 10).

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