Distance Team

Distance Team Weight Training

http://running.competitor.com/2012/08/news/strength-training-circuit-for-distance-runners_47933

Twice a week

1.   Pull ups    3-5

2.   Single Leg Dead Lift

3.   Push ups

a.   Standard (hands shoulder width apart) 5

b.   Hands staggered Left hand in front         5

c.    Hands staggered Right hand in front      5

4.   Planks      

a.   Front         1 minute

b.   Left side   30 sec

c.    Right side          30 sec

5.   Hamstring Curls                 20

6.   Burpees             20

7.   Body weight squats          10-15

8.   Reverse Dips             15-20