Even distance runners belong in the weight room. It makes no difference if you’re currently training for cross-country or if you simply enjoy running as your preferred method of exercise. The benefits of lifting will help lower the risk of injury and help build you up into the durable athlete you need to be to hit the road the next day and go that extra mile. In a sport where so many people believe it’s about running and nothing else, be the one who leaves no stone unturned and does that little “extra” to be better than the competition, even if that competition is the time you ran yesterday.
 
What equipment you will need
        I’m very blessed to run a facility with both a fully-outfitted weight room and a turf area. The equipment demands for this program are rather extensive, but it CAN be done even if you do not have access to an Olympic-style weight room. Here’s what this program calls for:
Squat rack (barbell, plates, etc.)
Dumbbells/kettlebells
An adjustable bench
Pull-up bar
Trap bar (highly recommended, but not necessary)
Hurdles (recommended, but not necessary)
Resistance bands/cables
Stability ball
Medicine balls
Plyo boxes (recommended, but not necessary)
 
Amount of time you will need for each workout
It depends on which block you are on, but none of the workouts in this program should take longer than 60 minutes.
 
Longevity of workout program
There are six 4-week blocks in this program. Each block consists of three days of training per week, except for the final program which consists of two days of training per week.
 
Level of difficulty
Beginner. This program does not consist of any major compound movements with a barbell. It is based off of how I train my collegiate cross-country runners and, due to the daily volume this sport demands, this program is full of low-impact exercises and basic movement patterns to promote tendon health and total body strength.
 
Recommended use of program (in-season, off-season, etc.)
This program covers six months of training. For college cross-country, this would be from June through November.
For those who may be training for a mini marathon or a marathon, I would recommend beginning this program six months out from your race.
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.
 
Upon purchasing this program, users will be emailed a downloadable PDF file from wadleystrength@gmail.com. If the email does not arrive in the user's inbox, users are encouraged to check the spam folder. 
 
Each program will have hyperlinks to YouTube demonstration videos, and the user is encouraged to click on the box of each exercise in order to view the hyperlinked video. 
 
Programs are to be used ONLY by the user who purchased them. Programs are not to be shared or forwarded in any regard.