The Runner: 10K Running Strength Training Plan for Women on Spitfire Athlete

Many runners know that strength training should be part of their routine. But most plans on the market don’t teach you how to strength train for running. As a result, many runners end up “just running” and are at risk of repetitive strain injury.
That’s why we made The Runner. The Runner consists of three different components: a strength cycle, non-running conditioning, and endurance.

Strength Cycle

The strength cycle helps you build full body strength. Strength helps your body move better, helps your muscles become more efficient, and helps you become a faster runner.
In this part of the program you will be:
  • squatting
  • deadlifting
  • bench pressing
  • overhead pressing
  • chin-ups
  • bent over barbell rows

Non-Running Conditioning Training

Non-running conditioning training (biking and rowing) helps you improve your running economy. The bike and rowing sprints won’t strain your knees and joints.
In this part of the program you will be doing:
  • biking sprints
  • rowing sprints
  • tempo runs


Lastly, the endurance cycle will help you run a longer distance by increasing the distance you run each week.
In this part of the program you will be running progressively longer distances.

Training Calendar & Preview

You will be training for 12 weeks.

  • Weeks 1-3: Strength Phase I + Non-Running Conditioning + Long Run
  • Weeks 4-6: Strength Phase II +Non-Running Conditioning + Long Run
  • Weeks 7-11: Strength Phase III + Tempo Runs + Long Run
  • Week 12: 10K Test Run
Below is a preview of  Week 1, Day 3: Strength Phase I.
If you click on the circle exercise image, you will be taken to a detailed instruction page as shown. Every detailed instruction page has a camera icon in the upper right hand corner with a detailed instructional video.
The Runner is one of the most meticulously crafted running plans on the market and will help you become a stronger, faster, and more injury resistant runner.

The Runner is one of our most popular pro training plans. The best place to buy pro is from our website, where it’s only $29.99/mo vs. $36.33/mo in the App Store.

Train to fight, and fight to win your battles. Start training with Spitfire Athlete today.



%d bloggers like this: