5k Training Workout Program With Weights

Strength training is integral to improved running performance, yet runners often exclude it from their race preparation regimens. Runners often buy into the age-old misconception that added muscle resulting from a strength training program will weigh them down during their events. However, this belief held by many runners is entirely wrong. With a properly designed program, strength training can go a long way in keeping runners healthy and performing at a high level.

Benefits

Numerous studies have found that strength training is effective in helping stave off injury. A study found in the January 2009 issue of “Clinical Biomechanics” revealed that strengthening the gluteal group and lateral rotator muscles of the hip reduce the risk of injuries to the lower extremity. Strength training also delivers performance enhancing benefits, even in elite runners, according to a study in the November 2008 edition of the “Journal of Strength and Conditioning Research.” The study noted improvements of 2.9 percent in 5K times as well as drastically improved running economy.

Where to start

Many runners spend a majority of their training time running, not leaving much time to get in the gym. The time spent in the gym should be focused on compound exercises, such as presses, rows and squats, which will strengthen multiple muscle groups, the joints they cross, and bones simultaneously. Ideally, someone preparing for a 5K should work out twice weekly, training their upper body on day one and their lower body on day two. These workouts should be separated by two to three days to promote recovery.

Day One

The first workout of the week will comprise a few basic upper body movements which include: a barbell bench press, barbell row, seated dumbbell shoulder press and an alternating dumbbell biceps curl. Strengthening the chest, shoulders and arms will improve arm swing during your stride and performing exercises with free weights -- barbells and dumbbells -- will get the stabilizer muscles, which include the core, stronger. Each exercise should be performed in three sets of 12, interspersed by a rest period of one minute between sets.

Day Two

The second workout of the week will focus on strengthening the lower body. Movements such as the barbell hip thrust, barbell squat, performed in three sets of eight and dumbbell Romanian deadlifts and calf raise performed in three sets of 12 with a rest period of 1:30 to 2 minutes between sets. The extended amount of time between sets will allow for adequate recovery, enabling heavier lifting throughout the workout.

Additional Considerations

Be sure to properly warm up before each workout, either with a brief run low intensity run on the treadmill or pedaling on the recumbent bike. Each workout should conclude with a series of static stretches, targeting the muscles used earlier in the workout. Working out on consecutive days should be avoided, as it does not permit adequate recovery and could potentially decrement lifting and running performance.