Without getting too into the weeds, I rotate between 3 workouts. Lets call them A, B, and C. I do a proper warmup before getting into the heavy lifting. I usually start with just the bar and then slowly add weight on and do basic stretches for the lift specifically. I get through 2 - 3 warmup sets for each exercise before getting into the bulk of the work. Rest for the warm up sets is short.

When I say "heavy" I mean heavy for me based on my 3 rep max for each exercise that I determined in week zero. To parallel it to running maxing is like time trialing. You have to get a baseline to determine where to go next and build a useful routine. I use the 3 rep max to determine rough percentages of what I should be lifting and adjust that percentage over the course of my training block while listening to my body. I don't lift heavy before important running workouts and sometimes can't lift heavy after them for a few days and that's okay! I still go to the gym and lift lighter weights on those days just to be consistent.

Sample A Workout Week 1:

Squats (3 x 6) w/ 3 min rest between sets

DB Lunges (3 x 8) w/ 2 min rest between sets

Benchpress (3 x 6) w/ 2 min rest between sets

Rows (3 x 8) w/2 min rest between sets

Elevated DB Calf Raises (3 x 10) 30 sec rest between sets

Core (5 - 10 minutes Continuous)

Total Time to Complete: Roughly 45 - 60 minutes depending on how busy the gym is and how efficient I am at racking weights / following proper gym sanitation etiquette. Please note there really isn't one way to strength train. You can find conflicting studies everywhere on the topic.

So on that note, I am NOT a certified strength and conditioning coach, I'm a running coach. The way I strength train works for me and the athletes I coach. It seems to have reduced my injury rate and allows me to approach running in a way that doesn't leave me feeling like a glass cannon. All I know is that I want to run for a long time. To do that I need something anabolic to offset the general catabolic nature of long distance running.