Our 30-minute Foundation Workout (A & B) circuits are designed for runners following our Runner's World Club 5K, 10K, half-marathon and marathons plans. Over the course of 12, 16 or 20 weeks, you will progress from these to our Progression (A & B) and Advanced (A & B) workouts.
Each workout combines essential bodyweight exercises to help you increase strength and stability, helping you to run with better stride efficiency and improved economy. Strong muscles produce more force and power, meaning you will expend less energy on the run and have an improved resistance to muscular fatigue.
By strengthening your muscles, bones and tendons, you'll also reduce your risk of picking up an injury as a result of repetitive overuse.
These workouts assume no previous level of strength and conditioning experience; those with more experience may choose to replace these with more advanced routines.
Warm-up: Begin by warming up with 5-10 mins of light cardio, for example a combination of light jogging and jumping jacks, followed by some dynamic stretching.
Cool-down: Finish with 5 mins of stretching (focusing on legs, hips and back).
Rest between sets: Reps: 3 sets of 15-20.
1. Squats
- Runners World, Part of the Hearst UK Wellbeing Network.
- best calf stretches for runners.
- How to mimic elite runners’ efficient mechanics.
- Push through your heels to return to standing.
- Reps: 3 sets of 15-20.
2. Glute Bridges
- Lie on your back with knees bent, feet flat on the floor, and arms at your sides.
- Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Option: Do push-ups on your knees if standard push-ups are too challenging.
- Reps: 3 sets of 12-15.
3. Push-ups (on knees if needed)
- micro goals for runners.
- Bend your knees and hips, lowering your body as if sitting in a chair. Keep your chest upright.
- Push through your palms to return to the starting position.
- How to run faster: A coach’s guide to speedwork.
- The average runner can run a mile in this time.
5. Superman
- micro goals for runners.
- Simultaneously lift your arms, chest, and legs off the ground.
- Reps: 3 sets of 15-20.
- Reps: 3 sets of 12-15.
