I was crushing it with my weight workouts for a few months and then, I stopped. I know that you need a solid weight training program to avoid injury as an ultra-runner who is getting older – I turned 39 in March. Life got busy, I started a new job in April, and the weight training fell by the wayside. A recent knee strain brought to light that I need to start weight training again. I have nagging tightness in my right knee (quadricep tendon) and right glute and I think it’s due to weak quads and glutes. I found a great weight training program called the Tough 21 by Jeff Browning – one of my favourite ultra-runners. At 48 years old, Jeff is still winning 100 mile races and regularly finishing top 10 in major trail races like Western States and Hardrock 100. I adapted the Tough 21 to fit my own purposes and have included my training plan below. I’m looking forward to getting started on weight training this week. I have a big Bruce Trail trek planned for the end of the summer and I want to be strong and strain free for it.
This link to UltraRunning shows all of the Browning’s Tough 21 exercises.
I’ve included links to Youtube videos for all of the other exercises.
Weekly Training Plan:
Monday: rest day
Tuesday: 30 minutes run + 30 minutes of weights
Weights: legs and core
3 sets of each exercise
50 seconds per set with 30 seconds rest in between
- Plank
- Hollow rock toe raises – (Tough 21)
- Stability ball leg curl (hamstrings)
- Lunges with tricep extension – (Tough 21)
- Glute bridge
Wednesday: 30 minutes run + 30 minutes of weights
Weights: chest, back and core
3 sets of each exercise
50 seconds per set with 30 seconds rest in between
- Plank
- Bicycle twists – (Tough 21)
- Push ups with heel raises – (Tough 21)
- Chin ups
- Dumbbell squat with twist curl press – (Tough 21)
Thursday: 30 minutes run + 30 minutes of weights
Weights: legs and core (same as Tuesday)
Friday: 1 hour run
Saturday and Sunday: long runs of 2-5 hours