Program Name: Strength Training for Runners (version 1.0)
          Program Description: This program focuses on injury prevention, increasing muscular endurance, strength, and power while maximizing the runners strength to weight ratio (without bulking up or adding unnecessary weight).  Runners who follow this program can expect to see improved performance, muscles that are stronger and more efficient, and improvements in VO2 max and race times. 
          Program Skill Level: All levels
          Program Training Stress: Medium
          Program Duration: 2-3 days/week. 30-45 minutes/session
          Program Length: 16 weeks/48 total workouts plus in season plan
          Programs Notes: Proceed strength training with 5-10 minutes on cardio machine of your choice…light intensity (5-6 on scale of 10). For strength training use weight that allows you to complete all reps.  Increase/decrease weight if load is too easy/hard.  Last rep in each set should be very difficult.
          Program Note 2: Never perform strength training the day before or after a hard workout.  If possible perform strength training on you interval, tempo, and other hard workout days
          Program Note 3: Weeks 1-16 are done in the off season and perfomed 3 times/week
          Program Note 4: In season workouts (see at end of first sixteen weeks) are performed 2 times/week
          Program Note 5: Perform weeks in order as each 4 week cycle prepares you for the next 4 week cycle
                                                                        Week 1: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                           Pushup                             Chest                 2           10
                         Wall Squat                            Legs                 2     Hold 45 seconds
                       Assisted Pullup                         Back                 2           10
                    Lateral Shoulder Raise                  Shoulders               2           10
                       Hyperextension                       Lower Back              2           10
                            Plank                           Abdominals              2
                                                                        Week 2: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                           Pushup                             Chest                 2           15
                         Wall Squat                            Legs                 2     Hold 60 seconds
                       Assisted Pullup                         Back                 2           15
                    Lateral Shoulder Raise                  Shoulders               2           15
                       Hyperextension                       Lower Back              2           15
                            Plank                           Abdominals              2
                                                                        Week 3: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                           Pushup                             Chest                 3           12
                         Wall Squat                            Legs                 3     Hold 90 seconds
                       Assisted Pullup                         Back                 3           12
                    Lateral Shoulder Raise                  Shoulders               3           12
                       Hyperextension                       Lower Back              3           12
                            Plank                           Abdominals              3
                                                                        Week 4: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                           Pushup                             Chest                 3           15
                              Wall Squat                                 Legs                     3      Hold 90 seconds
                           Assisted Pullup                               Back                     3             15
                        Lateral Shoulder Raise                         Shoulders                  3             15
                           Hyperextension                             Lower Back                  3             15
                                Plank                                 Abdominals                  3
                                                                                    Week 5: Day 1
                               Exercise                     Major Muscle Groups Worked           Sets          Reps
                        Machine Bench Press                              Chest                    2             10
                              Leg Press                                  Legs                     2             10
                            Lat Pulldown                                 Back                     2             10
                        Lateral Shoulder Raise                         Shoulders                  2             10
                           Hyperextension                             Lower Back                  2             10
                                Plank                                 Abdominals                  2
                                                                                    Week 6: Day 1
                               Exercise                     Major Muscle Groups Worked           Sets          Reps
                        Machine Bench Press                              Chest                    2             15
                              Leg Press                                  Legs                     2             15
                            Lat Pulldown                                 Back                     2             15
                        Lateral Shoulder Raise                         Shoulders                  2             15
                           Hyperextension                             Lower Back                  2             15
                                Plank                                 Abdominals                  2
                                                                                    Week 7: Day 1
                               Exercise                     Major Muscle Groups Worked           Sets          Reps
                        Machine Bench Press                              Chest                    3             12
                              Leg Press                                  Legs                     3             12
                            Lat Pulldown                                 Back                     3             12
                        Lateral Shoulder Raise                         Shoulders                  3             12
                           Hyperextension                             Lower Back                  3             12
                                Plank                                 Abdominals                  3
                                                                                    Week 8: Day 1
                               Exercise                     Major Muscle Groups Worked           Sets          Reps
                        Machine Bench Press                              Chest                    3             15
                              Leg Press                                  Legs                     3             15
                            Lat Pulldown                                 Back                     3             15
                        Lateral Shoulder Raise                         Shoulders                  3             15
                           Hyperextension                             Lower Back                  3             15
                                Plank                                 Abdominals                  3
                                                                        Week 9: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                         Bench Press                          Chest                 2           12
                           Squat                               Legs                 2           12
               One Arm Bent Over Dumbbell Row                  Back                 2           12
                    Lateral Shoulder Raise                  Shoulders               2           12
                       Hyperextension                       Lower Back              2           12
                            Plank                           Abdominals              2
                                                                        Week 10: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                         Bench Press                          Chest                 3           12
                           Squat                               Legs                 3           12
               One Arm Bent Over Dumbbell Row                  Back                 3           12
                    Lateral Shoulder Raise                  Shoulders               3           12
                       Hyperextension                       Lower Back              3           12
                            Plank                           Abdominals              3
                                                                        Week 11: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                         Bench Press                          Chest                 3           10
                           Squat                               Legs                 3           10
               One Arm Bent Over Dumbbell Row                  Back                 3           10
                    Lateral Shoulder Raise                  Shoulders               3           10
                       Hyperextension                       Lower Back              3           10
                            Plank                           Abdominals              3
                                                                        Week 12: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                         Bench Press                          Chest                 3            8
                           Squat                               Legs                 3            8
               One Arm Bent Over Dumbbell Row                  Back                 3            8
                    Lateral Shoulder Raise                  Shoulders               3            8
                       Hyperextension                       Lower Back              3            8
                            Plank                           Abdominals              3
                                                                        Week 13: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                         Bench Press                          Chest                 2            6
                           Squat                               Legs                 2            6
               One Arm Bent Over Dumbbell Row                  Back                 3            8
                    Lateral Shoulder Raise                  Shoulders               3            8
                       Hyperextension                       Lower Back              3            8
                            Plank                           Abdominals              3
                                                                        Week 14: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                         Bench Press                          Chest                 3            6
                           Squat                               Legs                 3            6
               One Arm Bent Over Dumbbell Row                  Back                 3            8
                    Lateral Shoulder Raise                  Shoulders               3            8
                       Hyperextension                       Lower Back              3            8
                            Plank                           Abdominals              3
                                                                        Week 15: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                         Bench Press                          Chest                 3            4
                           Squat                               Legs                 3            4
               One Arm Bent Over Dumbbell Row                  Back                 3            8
                    Lateral Shoulder Raise                  Shoulders               3            8
                       Hyperextension                       Lower Back              3            8
                            Plank                           Abdominals              3
                                                                        Week 16: Day 1
                          Exercise                  Major Muscle Groups Worked     Sets        Reps
                         Bench Press                          Chest                 4            2
                           Squat                               Legs                 4            2
               One Arm Bent Over Dumbbell Row                  Back                 3            8
                    Lateral Shoulder Raise                  Shoulders               3            8
                       Hyperextension                       Lower Back              3            8
                            Plank                           Abdominals              3
          ********IN SEASON STRENGTH TRAINING PLAN: Strength Train 2 times/week with one to two days rest between sessions.  Perform weight training on hard interval/tempo/etc…days