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All workout plans

Runner's Strength

AthleticIntermediate

Two heavy, short sessions for runners and cyclists: strength and single-leg work that makes the legs more economical without making them sore for the next run.

At a glance

Frequency
2× a week
Split
Full body
Session length
Up to 45 min
Weekly volume
≈37 working sets

Equipment

GymBarbellDumbbellBodyweight

Where the week's sets go

  • Legs27 sets · 73%
  • Back4 sets · 11%
  • Core4 sets · 11%
  • Chest2 sets · 5%

A week on this plan

  1. Sunrest day
  2. MonStrength A
  3. Tuerest day
  4. Wedrest day
  5. ThuStrength B
  6. Frirest day
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 2

Strength A

Squat, hinge, step-up, calves · 7 exercises · Up to 46 min

    • Barbell full squatQuads · Barbell4× 4–6 reps3 min restTwo reps in reserve on every set. Strength, not fatigue, is the point.
    • Barbell romanian deadliftGlutes · Barbell3× 6–8 reps2 min rest
    • Dumbbell step-upQuads · Dumbbell3× 8 reps1 min 30 s restEight a leg onto a knee-high box, driving through the heel — no push off the back foot.
    • Barbell standing calf raiseCalves · Barbell3× 8–12 reps1 min 30 s restSlow lower, full stretch at the bottom. This is the tendon work.

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell bench pressChest · Dumbbell2× 8–10 reps1 min 30 s rest
    • Dumbbell one arm bent-over rowUpper back · Dumbbell2× 8–10 reps1 min 30 s restEight to ten an arm.
    • Front plankAbs · Bodyweight2× 45 s45 s rest

Workout 2 of 2

Strength B

Jumps, deadlift, single leg, hamstrings · 7 exercises · Up to 43 min

    • Jump squatQuads · Bodyweight3× 5 reps1 min 30 s restFive fast reps, land softly. Stop the set the moment one looks slow.
    • Barbell deadliftGlutes · Barbell3× 3–5 reps3 min 30 s restThree to five with two in reserve. Hip thrusts if the back is the limiting factor.
    • Dumbbell single leg split squatQuads · Dumbbell3× 6–8 reps1 min 30 s restSix to eight a leg, back foot on a bench.
    • Inverse leg curl (bench support)Hamstrings · Bodyweight3× 5–8 reps1 min 30 s restLower as slowly as you can, push back up with the hands. The single best hamstring-injury insurance a runner can buy.
    • One leg floor calf raiseCalves · Bodyweight2× 12–15 reps45 s restTwelve to fifteen a leg.
    • Pull-upLats · Bodyweight2× 5–8 reps1 min 30 s restAssisted if needed.
    • Bodyweight incline side plankAbs · Bodyweight2× 40 s45 s restForty seconds a side.

How to progress

Heavy and short: four to six reps with two in reserve, 2.5 kg a week while it moves. Nothing goes to failure and nothing should be sore two days later — if it is, drop a set. Put the sessions the day after a hard run, not the day before one, and halve the sets in race week.

Start this plan

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