As we run longer it only seems natural for us to lose strength, fatigue quicker and feel weaker. However, while racing you may have to run the steepest hill at the end of the race, or you may have to kick in to pass the person ahead of you, so just accepting the fact that you’ll get weaker the longer you run, may not be your best option. By implementing this workout in your weekly strength routine, you will gain strength (both physical and mental) needed for the tasks at the end of your race.
Set 1) Turkish Get Up (TGU) up and down
Set 2) TGU (up) + Press + TGU (down)
Set 3) TGU (up) + Off Set Squat (hold weight in one hand) + Press + TGU (down)
Set 4) TGU (up) + Off Set Squat + One Arm Row + Press + TGU (down)
Set 5) TGU + Off Set Squat + One Arm Row + Reverse Lunge + Press + TGU (down)
Set 6) TGU + Off Set Squat + One Arm Row + Reverse Lunge + Off Set Push Up + Press + TGU (down)
First week start with 1 repetition of each exercise in between the TGU up and down. Rest 30 sec between Set 1 and Set 2; rest 30-45 sec between Set 2 and Set 3; rest 45-60sec between Set 3 and Set 4 and 60sec between each set after that. After completion of 6th set rest 3-5 min and REPEAT the entire circuit. Aim for at least 2 times per week.
Second week try 2 repetitions of each exercise in between the TGU up and down. Keep the rest time the same as designed for week 1.
Third week cut your rest time between sets by 10 sec and do same number of repetitions as the previous week.
Forth week try increasing the weight and keeping the reps and rest time same as designed for week 1.