A Backwards Approach to Traditional Distance Running Weight Training

In my mind there was no other way to sport-specifically train distance runners - endurance based, high repetition weight training. If an athlete was running more than 1500 meters, or the mile, then the program was going to be sets of 12-20 repetitions and obviously lighter (low intensity) than normal weights so the athlete could perform the prescribed number of repetitions. My mind changed the instant I read an article detailing the training programs implemented by track and field Hall-of-Famer Fred Wilt. What I read, and now firmly believe in with regards to any endurance event, was exactly opposite of my thinking.

Handling the women distance runners at Purdue University, he went completely against what I am sure was the thought of every coach but himself. Simply put, his programs involved power cleans, squats, deadlifts and plyometrics as the core of his weight training program. Programs identical to that of sprinters! And as I read the article it could not have made more sense. In fact it was based on one of the primary principles used in program design - need.

Training programs are designed based on the needs of the athlete (physiologically), and the needs of the sport (primary energy sources, biomechanics, major muscle groups). When evaluating distance runners, the need is clear. They have tremendous endurance, usually above average Max V02's (ability to utilize oxygen) and are lean yet not very muscular in regards to mass. So what is the one thing they do not achieve as a result of their activity - strength. Think about it; low intensity running for extended period of times and the longer the event the less likely the athlete is to engage in drills that train strength into the run such as sprint-interval training or hill-running. Together with the typical high to very high repetition range strength programs, the endurance athlete does everything but gain strength. This brings me to the belief that the number one need outside of increasing endurance through running is strength.

Some premises for strength training endurance athletes:

1. Increases in strength will bring about increases in endurance.
2. An endurance athlete can be easily over-trained by high repetition weight training. As a result there is an increased risk for injury and a decrease in performance.
3. Endurance athletes by definition are in a state of high volume and low intensity. To prescribe additional high volume/low intensity work will overtax the athlete leading to decreases in performance.
4. One could respond to the proposed program by performing high repetitions with a lower than normal intensity as not to tax the athlete, in an effort to eliminate overtraining. Physiologically, there will be little or no response with this type of program and an alternative would be to not weight train at all.
5. With low volume/high intensity training, the athlete will experience little if any muscle soreness and little if any weight gains. Two important concerns regarding off-track training.

A basic program for an endurance athlete:
Back squats - 3x2-5
Olympic - style dead lift- 3x2-5
Bench press - 3x2-5
Leg curls - 5x8
Seated rowing - 4x5

The basic program is rudimentary, but I think you will get the idea. Hey, I may not entirely subscribe to endurance athletes doing cleans and jerks but physiology and the tenets of program design leave me no choice as a strength and conditioning professional but to go the strength training route. I am certain that if you try this program, runners will experience fresher legs and a better "kick" when it is time to change race tempo. For the recreational runners who historically have aches and pains until they are 20 minutes into the run, either change to this routine, or begin it for a better overall body feel.