Distance Runners’ Strength Training: A Core and Lower Body Conditioning Program
Whether you’re training for your first marathon or simply want to improve your track speed, you’ll need a robust strength and conditioning program to keep progressing. However, determining the correct routine—and striking the right balance between lifting, recuperating, and running kilometers each day—can be challenging.
That’s why Men’s Fitness and Timex partnered with Cody Harter, a professional strength and conditioning trainer, running coach, and competitive athlete, to help him complete a half-marathon. We meet up with Harter in New York City in this video to get a sneak peek at the workouts he employs in his personal training.
A sneak peek at Cody Harter’s exercise regimen
1. Front Squat
Sets: 4
Reps: 10
2. Single-Leg Romanian Deadlift
Sets: 4Reps: 10
3. Elevated Reverse Lunge
Sets: 4Reps: 10
4. Crunch variations
Sets: 4Reps: To failure
5. Sprint Intervals
Sets: 1Reps: 20 mins (20 sec. on, 20 sec. off)
6. TRX Jackknife
Sets: 4Reps: To failure
Rest in between sets as needed.
The day-to-day schedule
Monday: Recover
Tuesday: Lift/Run
Wednesday: Lift/Run
Thursday: Lift/Run
Friday: Recover
Saturday: Run
Sunday: Run
Go to mensfitness.com/codyharter for the complete program and routines Cody utilized to prepare for his race.
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Cody Harter runs Harter Strength & Conditioning in Brookline, Massachusetts. Visit harterstrength.com or follow him on Instagram for additional information and photographs about his training.
