Speed Runner's Power
A 12-week strength block for competitive runners building explosive power and strength endurance. Three sessions per week: explosive power (plyometrics + posterior-chain ballistic work), strength endurance (single-leg load tolerance), and hill power (heavy sled, jumps, isometric quad capacity for descents). Builds the strength substrate that supports running at a faster pace under load — the running speed comes from your run training; this block builds the power and capacity for it.
Explosive power capacity (Box Jumps, Bounding, Kettlebell Swings)
Single-leg posterior chain (Single-Leg RDL, Bulgarian Split Squat)
Heavy ballistic work (Trap Bar Deadlift, Sled Push)
Strength endurance and isometric quad capacity (Wall Sit, Calf Raises, Walking Lunges)
Three sessions per week, advanced level
Program Details
Who Is This For?
Week 1
Explosive Power
Phase 1 — Base — explosive power day: plyometrics, single-leg power, posterior-chain ballistic work.
50 min6 exercises
Box Jumps
4 sets × 6 reps · Rest 90 sec
Bounding
4 sets × 10 each · Rest 90 sec
Single-Leg Hops
3 sets × 8 each · Rest 60 sec
Trap Bar Deadlift
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Kettlebell Swings
3 sets × 15 reps · Rest 60 sec
Rest Day
Easy run or rest
0Strength Endurance
Phase 1 — Base — strength endurance: longer reps, moderate RPE, sustained capacity for the running stride.
45 min6 exercises
Step-Ups
4 sets × 12 each · Rest 45 sec
Walking Lunges
3 sets × 20 total · Rest 60 sec
Nordic Hamstring Curls
3 sets × 6 reps · Rest 90 sec
Calf Raises
4 sets × 20 reps · Rest 30 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Dead Bug
3 sets × 15 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Phase 1 — Base — hill power day: heavy sled push, single-leg posterior chain, jump squats, isometric quad capacity for descents.
40 min6 exercises
Sled Push
4 sets × 20m · Rest 90 sec
Reverse Lunges
4 sets × 10 each · Rest 60 sec
Single-Leg RDL
3 sets × 8 each · Rest 60 sec
Jump Squats
3 sets × 10 reps · Rest 90 sec
Wall Sit
3 sets × 45 sec · Rest 60 sec
Eccentric Calf Drops
3 sets × 15 each · Rest 30 sec
Rest Day
Rest Day
Week 2
Explosive Power
Phase 1 — Base — explosive power day: plyometrics, single-leg power, posterior-chain ballistic work.
50 min6 exercises
Box Jumps
4 sets × 6 reps · Rest 90 sec
Bounding
4 sets × 10 each · Rest 90 sec
Single-Leg Hops
3 sets × 8 each · Rest 60 sec
Trap Bar Deadlift
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Kettlebell Swings
3 sets × 15 reps · Rest 60 sec
Rest Day
Easy run or rest
0Strength Endurance
Phase 1 — Base — strength endurance: longer reps, moderate RPE, sustained capacity for the running stride.
45 min6 exercises
Step-Ups
4 sets × 12 each · Rest 45 sec
Walking Lunges
3 sets × 20 total · Rest 60 sec
Nordic Hamstring Curls
3 sets × 6 reps · Rest 90 sec
Calf Raises
4 sets × 20 reps · Rest 30 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Dead Bug
3 sets × 15 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Phase 1 — Base — hill power day: heavy sled push, single-leg posterior chain, jump squats, isometric quad capacity for descents.
40 min6 exercises
Sled Push
4 sets × 20m · Rest 90 sec
Reverse Lunges
4 sets × 10 each · Rest 60 sec
Single-Leg RDL
3 sets × 8 each · Rest 60 sec
Jump Squats
3 sets × 10 reps · Rest 90 sec
Wall Sit
3 sets × 45 sec · Rest 60 sec
Eccentric Calf Drops
3 sets × 15 each · Rest 30 sec
Rest Day
Rest Day
Week 3
Explosive Power
Phase 1 — Base — explosive power day: plyometrics, single-leg power, posterior-chain ballistic work.
50 min6 exercises
Box Jumps
4 sets × 6 reps · Rest 90 sec
Bounding
4 sets × 10 each · Rest 90 sec
Single-Leg Hops
3 sets × 10 each · Rest 60 sec
Trap Bar Deadlift
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squat
3 sets × 10 each · Rest 90 sec
Kettlebell Swings
3 sets × 18 reps · Rest 60 sec
Rest Day
Easy run or rest
0Strength Endurance
Phase 1 — Base — strength endurance: longer reps, moderate RPE, sustained capacity for the running stride.
45 min6 exercises
Step-Ups
4 sets × 15 each · Rest 45 sec
Walking Lunges
3 sets × 24 total · Rest 60 sec
Nordic Hamstring Curls
3 sets × 7 reps · Rest 90 sec
Calf Raises
4 sets × 25 reps · Rest 30 sec
Copenhagen Plank
3 sets × 25 sec each · Rest 45 sec
Dead Bug
3 sets × 18 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Phase 1 — Base — hill power day: heavy sled push, single-leg posterior chain, jump squats, isometric quad capacity for descents.
40 min6 exercises
Sled Push
4 sets × 24m · Rest 90 sec
Reverse Lunges
4 sets × 12 each · Rest 60 sec
Single-Leg RDL
3 sets × 10 each · Rest 60 sec
Jump Squats
3 sets × 12 reps · Rest 90 sec
Wall Sit
3 sets × 60 sec · Rest 60 sec
Eccentric Calf Drops
3 sets × 18 each · Rest 30 sec
Rest Day
Rest Day
Week 4
Explosive Power
Build — explosive power day: plyometrics, single-leg power, posterior-chain ballistic work.
50 min6 exercises
Box Jumps
4 sets × 8 reps · Rest 90 sec
Bounding
4 sets × 12 each · Rest 90 sec
Single-Leg Hops
3 sets × 10 each · Rest 60 sec
Trap Bar Deadlift
4 sets × 4 reps · Rest 135 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Kettlebell Swings
3 sets × 15 reps · Rest 75 sec
Rest Day
Easy run or rest
0Strength Endurance
Build — strength endurance: longer reps, moderate RPE, sustained capacity for the running stride.
45 min6 exercises
Step-Ups
4 sets × 12 each · Rest 60 sec
Walking Lunges
3 sets × 20 total · Rest 60 sec
Nordic Hamstring Curls
3 sets × 6 reps · Rest 105 sec
Calf Raises
4 sets × 20 reps · Rest 30 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Dead Bug
3 sets × 15 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Build — hill power day: heavy sled push, single-leg posterior chain, jump squats, isometric quad capacity for descents.
40 min6 exercises
Sled Push
4 sets × 20m · Rest 105 sec
Reverse Lunges
4 sets × 10 each · Rest 60 sec
Single-Leg RDL
3 sets × 8 each · Rest 60 sec
Jump Squats
3 sets × 10 reps · Rest 90 sec
Wall Sit
3 sets × 60 sec · Rest 75 sec
Eccentric Calf Drops
3 sets × 15 each · Rest 30 sec
Rest Day
Rest Day
Week 5
Explosive Power
Deload Week — reduced volume and intensity for explosive power. Recovery for the high-CNS plyometric work.
50 min6 exercises
Box Jumps
2 sets × 4 reps · Rest 60 sec
Bounding
2 sets × 8 each · Rest 60 sec
Single-Leg Hops
2 sets × 6 each · Rest 45 sec
Trap Bar Deadlift
2 sets × 4 reps · Rest 90 sec
Bulgarian Split Squat
2 sets × 6 each · Rest 60 sec
Kettlebell Swings
2 sets × 12 reps · Rest 45 sec
Rest Day
Easy run or rest
0Strength Endurance
Deload Week — reduced volume for the strength-endurance work. Recovery week.
45 min6 exercises
Step-Ups
2 sets × 10 each · Rest 30 sec
Walking Lunges
2 sets × 16 total · Rest 45 sec
Nordic Hamstring Curls
2 sets × 4 reps · Rest 75 sec
Calf Raises
2 sets × 15 reps · Rest 30 sec
Copenhagen Plank
2 sets × 15 sec each · Rest 45 sec
Dead Bug
2 sets × 12 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Deload Week — reduced volume for hill power. Recovery for the heavy sled and jump work.
40 min6 exercises
Sled Push
2 sets × 15m · Rest 60 sec
Reverse Lunges
2 sets × 8 each · Rest 45 sec
Single-Leg RDL
2 sets × 6 each · Rest 45 sec
Jump Squats
2 sets × 8 reps · Rest 60 sec
Wall Sit
2 sets × 30 sec · Rest 45 sec
Eccentric Calf Drops
2 sets × 12 each · Rest 30 sec
Rest Day
Rest Day
Week 6
Explosive Power
Phase 2 — Continued progression — explosive power day: plyometrics, single-leg power, posterior-chain ballistic work.
50 min6 exercises
Box Jumps
4 sets × 6 reps · Rest 90 sec
Bounding
4 sets × 10 each · Rest 90 sec
Single-Leg Hops
3 sets × 8 each · Rest 60 sec
Trap Bar Deadlift
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Kettlebell Swings
3 sets × 15 reps · Rest 60 sec
Rest Day
Easy run or rest
0Strength Endurance
Phase 2 — Continued progression — strength endurance: longer reps, moderate RPE, sustained capacity for the running stride.
45 min6 exercises
Step-Ups
4 sets × 12 each · Rest 45 sec
Walking Lunges
3 sets × 20 total · Rest 60 sec
Nordic Hamstring Curls
3 sets × 6 reps · Rest 90 sec
Calf Raises
4 sets × 20 reps · Rest 30 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Dead Bug
3 sets × 15 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Phase 2 — Continued progression — hill power day: heavy sled push, single-leg posterior chain, jump squats, isometric quad capacity for descents.
40 min6 exercises
Sled Push
4 sets × 20m · Rest 90 sec
Reverse Lunges
4 sets × 10 each · Rest 60 sec
Single-Leg RDL
3 sets × 8 each · Rest 60 sec
Jump Squats
3 sets × 10 reps · Rest 90 sec
Wall Sit
3 sets × 45 sec · Rest 60 sec
Eccentric Calf Drops
3 sets × 15 each · Rest 30 sec
Rest Day
Rest Day
Week 7
Explosive Power
Phase 2 — Continued progression — explosive power day: plyometrics, single-leg power, posterior-chain ballistic work.
50 min6 exercises
Box Jumps
4 sets × 8 reps · Rest 90 sec
Bounding
4 sets × 12 each · Rest 90 sec
Single-Leg Hops
3 sets × 10 each · Rest 60 sec
Trap Bar Deadlift
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squat
3 sets × 10 each · Rest 90 sec
Kettlebell Swings
3 sets × 18 reps · Rest 60 sec
Rest Day
Easy run or rest
0Strength Endurance
Phase 2 — Continued progression — strength endurance: longer reps, moderate RPE, sustained capacity for the running stride.
45 min6 exercises
Step-Ups
4 sets × 15 each · Rest 45 sec
Walking Lunges
3 sets × 24 total · Rest 60 sec
Nordic Hamstring Curls
3 sets × 7 reps · Rest 90 sec
Calf Raises
4 sets × 25 reps · Rest 30 sec
Copenhagen Plank
3 sets × 25 sec each · Rest 45 sec
Dead Bug
3 sets × 18 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Phase 2 — Continued progression — hill power day: heavy sled push, single-leg posterior chain, jump squats, isometric quad capacity for descents.
40 min6 exercises
Sled Push
4 sets × 24m · Rest 90 sec
Reverse Lunges
4 sets × 12 each · Rest 60 sec
Single-Leg RDL
3 sets × 10 each · Rest 60 sec
Jump Squats
3 sets × 12 reps · Rest 90 sec
Wall Sit
3 sets × 60 sec · Rest 60 sec
Eccentric Calf Drops
3 sets × 18 each · Rest 30 sec
Rest Day
Rest Day
Week 8
Explosive Power
Peak Week — explosive power day: plyometrics, single-leg power, posterior-chain ballistic work.
50 min6 exercises
Box Jumps
4 sets × 6 reps · Rest 105 sec
Bounding
4 sets × 10 each · Rest 105 sec
Single-Leg Hops
3 sets × 8 each · Rest 75 sec
Trap Bar Deadlift
4 sets × 4 reps · Rest 135 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 105 sec
Kettlebell Swings
3 sets × 15 reps · Rest 75 sec
Rest Day
Easy run or rest
0Strength Endurance
Peak Week — strength endurance: longer reps, moderate RPE, sustained capacity for the running stride.
45 min6 exercises
Step-Ups
4 sets × 12 each · Rest 60 sec
Walking Lunges
3 sets × 20 total · Rest 75 sec
Nordic Hamstring Curls
3 sets × 6 reps · Rest 105 sec
Calf Raises
4 sets × 20 reps · Rest 45 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 60 sec
Dead Bug
3 sets × 15 each · Rest 45 sec
Rest Day
Running day
0Hill Power
Peak Week — hill power day: heavy sled push, single-leg posterior chain, jump squats, isometric quad capacity for descents.
40 min6 exercises
Sled Push
4 sets × 20m · Rest 105 sec
Reverse Lunges
4 sets × 10 each · Rest 75 sec
Single-Leg RDL
3 sets × 8 each · Rest 75 sec
Jump Squats
3 sets × 10 reps · Rest 105 sec
Wall Sit
3 sets × 60 sec · Rest 75 sec
Eccentric Calf Drops
3 sets × 15 each · Rest 45 sec
Rest Day
Rest Day
Week 9
Explosive Power
Continued — explosive power day: plyometrics, single-leg power, posterior-chain ballistic work.
50 min6 exercises
Box Jumps
4 sets × 6 reps · Rest 90 sec
Bounding
4 sets × 10 each · Rest 90 sec
Single-Leg Hops
3 sets × 8 each · Rest 60 sec
Trap Bar Deadlift
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squat
3 sets × 8 each · Rest 90 sec
Kettlebell Swings
3 sets × 15 reps · Rest 60 sec
Rest Day
Easy run or rest
0Strength Endurance
Continued — strength endurance: longer reps, moderate RPE, sustained capacity for the running stride.
45 min6 exercises
Step-Ups
4 sets × 12 each · Rest 45 sec
Walking Lunges
3 sets × 20 total · Rest 60 sec
Nordic Hamstring Curls
3 sets × 6 reps · Rest 90 sec
Calf Raises
4 sets × 20 reps · Rest 30 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Dead Bug
3 sets × 15 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Continued — hill power day: heavy sled push, single-leg posterior chain, jump squats, isometric quad capacity for descents.
40 min6 exercises
Sled Push
4 sets × 20m · Rest 90 sec
Reverse Lunges
4 sets × 10 each · Rest 60 sec
Single-Leg RDL
3 sets × 8 each · Rest 60 sec
Jump Squats
3 sets × 10 reps · Rest 90 sec
Wall Sit
3 sets × 45 sec · Rest 60 sec
Eccentric Calf Drops
3 sets × 15 each · Rest 30 sec
Rest Day
Rest Day
Week 10
Explosive Power
Deload Week — reduced volume and intensity for explosive power. Recovery for the high-CNS plyometric work.
50 min6 exercises
Box Jumps
2 sets × 4 reps · Rest 60 sec
Bounding
2 sets × 8 each · Rest 60 sec
Single-Leg Hops
2 sets × 6 each · Rest 45 sec
Trap Bar Deadlift
2 sets × 4 reps · Rest 90 sec
Bulgarian Split Squat
2 sets × 6 each · Rest 60 sec
Kettlebell Swings
2 sets × 12 reps · Rest 45 sec
Rest Day
Easy run or rest
0Strength Endurance
Deload Week — reduced volume for the strength-endurance work. Recovery week.
45 min6 exercises
Step-Ups
2 sets × 10 each · Rest 30 sec
Walking Lunges
2 sets × 16 total · Rest 45 sec
Nordic Hamstring Curls
2 sets × 4 reps · Rest 75 sec
Calf Raises
2 sets × 15 reps · Rest 30 sec
Copenhagen Plank
2 sets × 15 sec each · Rest 45 sec
Dead Bug
2 sets × 12 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Deload Week — reduced volume for hill power. Recovery for the heavy sled and jump work.
40 min6 exercises
Sled Push
2 sets × 15m · Rest 60 sec
Reverse Lunges
2 sets × 8 each · Rest 45 sec
Single-Leg RDL
2 sets × 6 each · Rest 45 sec
Jump Squats
2 sets × 8 reps · Rest 60 sec
Wall Sit
2 sets × 30 sec · Rest 45 sec
Eccentric Calf Drops
2 sets × 12 each · Rest 30 sec
Rest Day
Rest Day
Week 11
Explosive Power
Peak Light — explosive power day: plyometrics, single-leg power, posterior-chain ballistic work.
50 min6 exercises
Box Jumps
4 sets × 5 reps · Rest 90 sec
Bounding
4 sets × 8 each · Rest 90 sec
Single-Leg Hops
3 sets × 6 each · Rest 60 sec
Trap Bar Deadlift
4 sets × 4 reps · Rest 120 sec
Bulgarian Split Squat
3 sets × 6 each · Rest 90 sec
Kettlebell Swings
3 sets × 12 reps · Rest 60 sec
Rest Day
Easy run or rest
0Strength Endurance
Peak Light — strength endurance: longer reps, moderate RPE, sustained capacity for the running stride.
45 min6 exercises
Step-Ups
4 sets × 10 each · Rest 45 sec
Walking Lunges
3 sets × 16 total · Rest 60 sec
Nordic Hamstring Curls
3 sets × 5 reps · Rest 90 sec
Calf Raises
4 sets × 15 reps · Rest 30 sec
Copenhagen Plank
3 sets × 15 sec each · Rest 45 sec
Dead Bug
3 sets × 12 each · Rest 30 sec
Rest Day
Running day
0Hill Power
Peak Light — hill power day: heavy sled push, single-leg posterior chain, jump squats, isometric quad capacity for descents.
40 min6 exercises
Sled Push
4 sets × 15m · Rest 90 sec
Reverse Lunges
4 sets × 8 each · Rest 60 sec
Single-Leg RDL
3 sets × 6 each · Rest 60 sec
Jump Squats
3 sets × 8 reps · Rest 90 sec
Wall Sit
3 sets × 30 sec · Rest 60 sec
Eccentric Calf Drops
3 sets × 12 each · Rest 30 sec
Rest Day
Rest Day
Week 12
Explosive Power (Consolidation)
Consolidation — light final explosive work. Maintains the patterns at moderate RPE.
35 min6 exercises
Box Jumps
2 sets × 4 reps · Rest 60 sec
Bounding
2 sets × 8 each · Rest 60 sec
Single-Leg Hops
2 sets × 6 each · Rest 45 sec
Trap Bar Deadlift
2 sets × 4 reps · Rest 90 sec
Bulgarian Split Squat
2 sets × 6 each · Rest 60 sec
Kettlebell Swings
2 sets × 12 reps · Rest 45 sec
Rest Day
Easy run or rest
0Strength Endurance (Consolidation)
Consolidation — light final strength endurance work. Closes the block.
30 min6 exercises
Step-Ups
2 sets × 10 each · Rest 30 sec
Walking Lunges
2 sets × 16 total · Rest 45 sec
Nordic Hamstring Curls
2 sets × 4 reps · Rest 75 sec
Calf Raises
2 sets × 15 reps · Rest 30 sec
Copenhagen Plank
2 sets × 12 sec each · Rest 45 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Rest Day
Running day
0Hill Power (Consolidation)
Consolidation — light final hill power work. Closes the 12-week block.
28 min6 exercises
Sled Push
2 sets × 15m · Rest 60 sec
Reverse Lunges
2 sets × 8 each · Rest 45 sec
Single-Leg RDL
2 sets × 6 each · Rest 45 sec
Jump Squats
2 sets × 8 reps · Rest 60 sec
Wall Sit
2 sets × 30 sec · Rest 45 sec
Eccentric Calf Drops
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day