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Strength Training for Distance Runners: Core and Lower Body Conditioning

Late this winter, certified strength and conditioning trainer, running coach, and competitive athlete, Cody Harter teamed up with MEN'S FITNESS and TIMEX to take on a half-marathon. We met with Cody in NYC for a look into the exercises he goes with. The following workout is only a preview into what his actual routine looks like.

1. Front Squat 4 sets of 10 reps
2. Single-leg Romanian Deadlift 4 sets of 10 reps
3. Elevated Reverse Lunge 4 sets of 10 reps
4. Crunch variations 4 sets to failure
5. Sprint Intervals 20 minutes (20 seconds on, 10 seconds off)
6. TRX Jacknife - 4 sets to failure

* rest as needed


Monday: Recover
Tuesday: Lift/Run
Wednesday: Lift/Run
Thursday: Lift/Run
Friday: Recover
Saturday: Run
Sunday: Run

For the full program and workouts that Cody used to get geared up for his race, go to

Cody Harter is the Owner of Harter Strength & Conditioning in Brookline, MA. For more training details and photos check out or follow him on Instagram @codyharter and Facebook @HarterStrength 


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