Some general guidelines of runners strength training periodization:
1. General strength
-Circuit training
-Many exercises (~10-12), ~3 circuits
-Rest ~30-60sec between sets, 2-3min between circuits
-Alternate muscle groups
-Load 20-40% of maximum when using weights, 15-30 repetitions per set
-Body weight only for beginners and juniors
-4-6 weeks with weights background, 8-12 weeks or longer for beginners
-Can be done after speed drills, sprints, bounding...
2. Maximum strength (when matured)
-Less exercises
-6-12 weeks
-Load ~70-85% of maximum
-4-6 repetitions per set, ~3 sets, ~3min rest
3. Power/muscular endurance
Convert the maximum strength to power (800m) or muscular endurance (longer distance) or can mix both (milers). Power and muscular endurance are related to the maximum strength
Power:
-4-8 weeks
-Few exercises
-Load 30-50% of maximum
-Up to ~10 repetitions done at maximum speed, ~3-4 sets
-3-5min rest
-Maintain maximum strength and core work
Muscular endurance:
-4-8 weeks
-Few exercises done in circuits
-Load ~20-40% of maximum on weights, 15-30 reps per set, 3-5 circuits
-Rest ~30-45sec between sets, 2-3 min between circuits
-Can mix with Power work
-Maintain maximum strength and core work
In season maintenance work