A born and raised New Yorker, Winnie Yu is an experienced runner who is passionate about endurance sports.
About the ProgramNot sure what your strength training should look like as you build toward race day? Race-Ready Strength, Runner’s World’s latest program, is here to support you mile by mile. Ideal for those targeting the half marathon or the marathon, this progressive four-week plan fits seamlessly into any race-training block.
As your weekly mileage climbs, your strength should progress, too. Adding weight, reps, sets, or new moves will keep you challenged and resilient. The program includes six follow-along video workouts designed to complement your running schedule while helping you sidestep injuries and break through plateaus.Ready to take your training to the next level? This holistic program, available exclusively to Runner’s World+ members, provides all the tools you need to train stronger and race better.Get Your Workouts! | Become an RW+ MemberWho Is This Program For?Have you ever wondered how you can add in more strength specific workouts when you are already upping your running mileage? Or do you need an edge to earn that personal best in a goal distance?Race-Ready Strength is built for experienced runners who are following distance training plans—or any runner looking to expand their strength training regimen to achieve faster race times. If you’re new to strength training or want a quick refresher, start with our introductory Runner’s World Guide to Strength Training to lock in the key movements.How to Use This ProgramStart the four-week Race-Ready Strength program whenever you kick off a traditional race training cycle. Follow the plan below for how to implement the workouts around your running schedule. While you’ll see suggestions for how to advance your workouts week to week, you can repeat any week of workouts to slow the progression. After completion, feel free to repeat the program, adding weight or reps to each exercise to continue the progression.Guided Strength WorkoutsRace-Ready Strength features six follow-along video workouts designed to maximize running performance. Targeting specific parts of the body—glutes, hamstrings, quads, calves, core, and arms—the workouts allow runners to modify or progress moves, add more weight, or increase reps to build fitness.Runner’s World+ members get access to these workouts along with hundreds of others on demand via the All Out Studio app.Your 4-Week ScheduleMeet Your Coach A born and raised New Yorker, Winnie Yu is an experienced runner who is passionate about endurance sports. As a sports and orthopedic doctor of physical therapy and certified strength and conditioning specialist, she understands the importance of strength training for runners and how it can prevent common injuries such as knee pain, hip pain, ankle pain, IT band syndrome, and more. To help the NYC running community improve their performance and prevent injuries, she offers strength classes specifically tailored for runners. Yu strives to empower patients and community members alike to pursue a healthy and sustainable lifestyle. How This Program Will Improve Your Runs Dial In Your Run + Lift Schedule: Follow a simple, race-training-friendly routine that progresses as your mileage builds.Run Faster, Longer: Build strength that supports better pace, endurance, and late-race stamina. Keep Progressing to Get Stronger: Add weight, reps, sets, or new moves to stay challenged and avoid performance plateaus.Stay Healthy Through the Build: Strengthen key muscles to reduce common running aches and lower injury risk.Go All-AccessJoin the Runner’s World+ Community Runner’s World+ is a tight-knit community as passionate about running as you are. Along with The Runner’s World Guide to Race-Ready Strength, here’s just a glimpse at what we offer:Running for Weight Loss offers a clear, supportive path toward unlocking a stronger, healthier you Find all the tools you need to run your first—or fastest—26.2 miles with our comprehensive guide to marathon trainingPrepare for your next half marathon with our member-only training guide and video series for mastering 13.1 milesTackle your first 3.1 or snag a PR with our 5K training guide Beginning your running journey? We're here to help you lace up your shoes and head out the door with our motivating guide to start runningThe Runner’s World Guide to Mental Health delivers a scientific explanation of how precisely running supports your mental health and provides strategies, tips, and resources to assist you with implementing running into your wellness routineUnlock all stories, curated training plans for any running goal, cutting-edge tools, and gear reviews on RunnersWorld.comGet every print issue delivered straight to your mailboxOpportunities to train for and race some of the best races in the U.S.Receive a weekly members-only newsletter with insight from the Runner’s World staff and experts in the running communityAccess hundreds of streaming video workouts on demand
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