Elitetrack: Sport Training & Conditioning

Does Any one have any suggestions for a weight training routing that a distance runner ( 800m to the mile) can do to improve strength without adding too much bulk ( as little as possible) I had originally planned to do a german body comp workout but because of schedules , timing, facilities etc it would be difficult to do this workout. The alternate workout that I made myself is pretty much like a sprinter workout with higher reps

Core on non weight room days
Reps go start at either 12 or 10 and go down by 2 as the weight is raised (ex 12-10-8)
with intensities ranging from 50-80% max

Back Extensions
Lat pull downs
Bench Press
Curls
Squats
Power Clean/ Dead lift
Calf raises

going to reply as there isnt another reply yet;

without knowing how often you want to train etc all I will say is you would best off getting as strong as possible in some basic lifts;

squat or deadlift to help you strengthen your glutes, thighs and back

and 2 basic upper body moves such as the chin up and overhead press

lift a weight that allows no more than 5 reps, avoid fatigue and lift them 10 times a day.

the workout should take no longer than 30 minutes - more like 20. Do this and practice running my friend.

higher reps will start to build mass and reduce your power to weight ratio.

curls and such will do little to nothing to help you.

I hope this helps?

Richard