Pronghorn Express: 10-Week Strength for Runners (Vol. 1)

By Pronghorn Running Company – Minimum Time. Maximum Performance.

Runners need more than just miles to perform at their best. Strength training is the missing link that builds durability, prevents injuries, and makes you faster and more efficient. That’s why we created the Pronghorn Express 10-Week Strength Program—a quick, runner-specific plan that fits smoothly into your training without taking over your schedule. Each workout takes less than 30 minutes, requires only dumbbells, a resistance band, and a sturdy surface, and is designed to complement your running—not replace it.

What’s Inside

10-Week Strength Program – 2–3 workouts per week, structured into Acclimation, Strengthening, De-load, and Endurance phases (utilizing inverse periodization)
Runner-Specific Focus – Lower body, upper body, and core training tailored around the needs of endurance athletes
Dynamic Warm-Up Routine – A proven 5-minute warm-up to prime your body before training
Nutrition for Runners – Practical fueling strategies, sample meals, and recovery guidance
Exercise Appendix – Scan the included QR codes for lifetime access to exercise demonstrations
Closing Notes & FAQ – Tips on how to adapt, repeat, or scale the plan to your season and training level

Program Highlights

• Each session includes 2 lower body, 2 upper body, and 3 core exercises
• Uses supersets and circuits to maximize efficiency in <30 minutes
• Emphasizes unilateral/single-leg training for balance, running economy, and injury prevention
• Builds progressively with pause reps and tempo reps
• Flexible design—repeat phases, adjust intensity, or restart for ongoing progress

Who This Is For

• Runners looking to add structured strength without spending hours in the gym
• Endurance athletes who want to stay injury-free, build stability, and improve running efficiency
• Anyone needing a simple, repeatable plan with minimal equipment and maximum results

In just 10 weeks, you’ll build strength that lasts beyond the program—helping you train smarter, recover faster, and race stronger.