Train For A Faster 3KM Run

Train For A Faster 3KM Run You'd think a weight training program focused on developing muscular endurance would be ideal for middle distance runners. If you're looking into ways to step up your game, a study published in the Journal of Strength and Conditioning Research suggests strength training might be the best approach.

Eighteen experienced runners added a weight lifting element to their regular running routine. Some lifted at 40% of their one rep max to develop muscular endurance with a high rep protocol. Others combined traditional strength training with explosive plyometric movements. Both groups lifted weights twice weekly while running 6 days a week. After 12 weeks, all subjects showed improvements in strength, running economy and peak velocity, but the strength training group ran a faster 3KM time trail.

True Strength Moment: Because both of these concurrent training programs produced results, it might be a good idea to start out developing strength and power before shifting to muscular endurance training for another 12 weeks. Regularly changing up any routine can help keep you from hitting performance plateaus.
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