Strength Workout For Distance Runners

20-30 minutes of strength training two to three times a week is beneficial long distance runners. Here's a simple program to follow:

Exercises

Squats: 2 sets of 8-12
Backward Lunges: 2 sets of 8-12 (great for hill running)
Bicep Curls: 2 sets of 12-15
Calf Raises: 2 sets of 20
Triceps Extensions: 2 sets of 12-15
Plank: 2 times to exhaustion max (~1 min)
Crunches: 4 sets of 20.

Optional/Extra

Bench Press: 2 sets of 12-15
Dumbbell Bent Over Row: 2 sets of 12-15

Squats

Backward Lunges

Bicep Curls

Calf Raises

Triceps Extensions

Plank

Crunches

Bench Press

Dumbbell Bent Over Row