How To Lift Weights For A Faster 5k – Complete Workout Plan
Run Your Fastest 5k with Strength Training
Frustrated. That’s how Sam felt every time he crossed the finish line of a 5k race, knowing he’d put in the miles, done the intervals, and still wasn’t getting faster. Like many runners, he was stuck in the plateau that no amount of running alone could break through. But this summer, Sam didn’t just run his fastest 5k—he shattered his personal best. His secret? A strength training plan created by Endura, our AI personal trainer, designed specifically to help runners like you improve their 5k times.
Endura’s workout wasn’t a generic strength routine—it was tailored to give Sam exactly what he needed to build power, strength, and endurance, all proven to help runners get faster. Backed by research showing that explosive-strength training can take minutes off your time, this plan delivered results Sam could feel in every stride.
And the best part? This article includes that exact workout, created by Endura to help runners break through their plateaus and hit their fastest times yet. Whether you’re chasing a new PR or just want to feel stronger and more confident on race day, this workout is your roadmap to success.
Ready to see how lifting weights can help you run faster? Let’s dive into the details of this free Endura-created workout and discover the difference it can make in your next 5k.
Here’s The Plan For Lifting To Run A Faster 5k
This workout plan is tailored for improving your 5K speed through a combination of strength training and explosive power work. Each workout focuses on building strength, improving muscular endurance, and enhancing speed with explosive movements.
Required Equipment
- Barbell
- Dumbbells
- Kettlebell
Key Exercises to Run Your Fastest 5k
These are the core movements in this workout that deliver the greatest impact on your 5k running performance:
- Barbell Front Squats
Why: Build maximum strength in your quads, glutes, and core, which are critical for powering each stride. Front squats also improve posture and reduce the risk of lower back strain.
Workout: 4 sets of 3-5 reps with 2-3 minutes rest. - Bent-Over Rows
Why: Strengthen your upper and lower back, abs, shoulders, and arms, which are essential for maintaining an upright posture and efficient arm swing during your run.
Workout: 4 sets of 3-5 reps with 2-3 minutes rest. - Barbell Clean and Press
Why: Develop explosive strength and full-body power, helping you convert energy from your legs and core into faster, more powerful strides.
Workout: 8 sets of 3 reps with 60 seconds rest.
Supporting Moves to Round Out Your Training
- Stiff Leg Deadlift
Why: Strengthen your hamstrings and glutes, reducing the risk of injury and improving stride efficiency.
Workout: 4 sets of 3-5 reps with 2-3 minutes rest. - Standing Overhead Barbell Press
Why: Build upper body strength and stability, essential for maintaining posture and arm drive during running.
Workout: 4 sets of 3-5 reps with 2-3 minutes rest. - Kettlebell Swings
Why: Build strength endurance in your glutes, hamstrings, and core, ensuring your muscles can sustain high effort throughout the race.
Workout: 3 sets of 15 reps with 60 seconds rest. - Kettlebell Plank Pull-Throughs
Why: Strengthen your core and improve stability, helping you maintain better running form even as fatigue sets in.
Workout: 3 sets of 10 reps with 60 seconds rest. - Lateral Lunges
Why: Build strength and mobility in your hips and strengthen your inner and outer thighs, key for better running mechanics and reducing injury risk.
Workout: 3 sets of 8-10 reps with 2-3 minutes rest. - Pull-Ups
Why: Strengthen your back and arms, contributing to better arm drive and overall upper body stability.
Workout: 3 sets of 8-10 reps with 2-3 minutes rest.
Putting It All Together
Here’s the workout that helped Sam run faster. Give it a try for yourself to see how lifting weights will make you a better and faster runner. If you want a personalized workout that fits you and your goals and needs, Endura will have a complete plan ready for you in a few minutes.
This workout is meant to be done 3 days a week. Monday, Wednesday, Friday for example.
Workout 1 – Building Max Strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Front Squat | 4 | 3-5 | 2-3 min |
| Stiff Leg Deadlift | 4 | 3-5 | 2-3 min |
| Standing Overhead Barbell Press | 4 | 3-5 | 2-3 min |
| Bent Over Barbell Row | 4 | 3-5 | 2-3 min |
| Kneeling Kettlebell Halos | – | – | – |
Workout 2 – Increase Explosive Power & Strength-Endurance
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Clean & Press | 8 | 3 | 60 sec |
| Dumbbell Lunges | 3 | 12-15 | 2 min |
| Kettlebell Swings | 3 | 15 | 60 sec |
| Kettlebell Plank Pull Throughs | 3 | 10 | 60 sec |
Workout 3 – Build Strength & Gain Muscle
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Lateral Squats | 3 | 8-10 | 2-3 min |
| Seated Leg Curl | 3 | 8-10 | 2-3 min |
| Standing Dumbbell Overhead Press | 3 | 8-10 | 2-3 min |
| Pull Ups | 3 | 8-10 | 2-3 min |
Customize Your Workouts With Endura
Take your 5k training to the next level with personalized programming that targets explosive power and endurance. Whether your goal is to break a new personal record or build total-body strength, tailoring your plan to suit your individual needs is key. Endura can modify sets, reps, and incorporate running-specific movements to ensure you’re making consistent progress toward your goals.
“Before using Endura, I felt like I had hit a wall in my training. But after following the customized workout plan, I not only smashed my personal best but also felt stronger and more confident in every race.” — Sam, avid 5k runner and user of Endura.
Adjust Your Training as You Get Stronger
To improve your 5k performance, it’s important to continually challenge yourself as you get stronger. Here are a few ways to tweak your routine:
- Increase Resistance: Gradually add weight once you can perform every rep for each set of an exercise with proper technique. Start with small increments and increase as needed.
- Change the Tempo: Slow down movements or add pauses to build control and strength, such as pausing at the bottom of a squat or extending the lowering phase of a deadlift.
- Try Advanced Variations: Transition to harder versions of exercises, like weighted lunges or combining exercises such as a clean with a press.
Track Your Progress to Maximize Your 5k Speed
Tracking your workouts is essential to make steady improvements in your running performance. Here’s how:
- Record Every Session: Keep a log of your exercises, sets, reps, and weights to monitor progress and ensure you’re challenging yourself.
- Celebrate Milestones: Whether it’s hitting a new personal record, completing an extra set, or lifting more weight, recognizing these achievements keeps you motivated.
“Heavy resistance training was the only method that significantly improved both running speed and jump height, demonstrating the unique benefits of heavy lifting for enhancing running performance” (Mikkola et al., 2011).
Endura provides detailed tracking and actionable insights to keep you on target, offering support like a coach guiding you toward your peak performance.
Putting It All Together
Building a faster 5k requires a combination of explosive strength, endurance, and stability. Imagine crossing the finish line with the confidence of knowing you’ve trained for power and efficiency—this plan is designed to help you get there. By following this targeted workout plan, you can enhance the key physical attributes needed to run your best 5k yet. Focus on consistent effort and track your progress, making incremental improvements to continue challenging yourself. With dedication and the personalized support of Endura, you’ll notice significant improvements within weeks. Sign up today for Endura’s customized strength and conditioning plans and reach your running goals faster.
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