This morning my friend Rachel and I changed our run up a bit. We usually just meet and go for a longer run or do hill repeats. We wanted to incorporate and arm workout while still getting a few miles in. This was a great workout. I will definitely be feeling my arms tomorrow.
Start off with a 1 mile warm up run. Then complete the strength exercises using heavy weights. Weights should be heavy and you should have a hard time getting in all of the reps. You may need to go to a lower weight to finish. First set complete 12 reps, second set 10 reps and final set 8 reps. Between each set do the running workout.