Our 30-minute Foundation Workout (A & B) workouts 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.
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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).
Lie on your side, propping yourself up on one forearm, with your body in a straight line: Stand tall with feet together.
1. Lunges
- Lie on your back with one knee bent and the other leg extended.
- Hold for 15-20 seconds per side, 2 sets.
- Push through your front foot to return to standing.
- Stand tall with feet together.
2. Single-leg Glute Bridges
- Alternate sides for 3 sets of 10-12 reps per side.
- Hold for 15-20 seconds per side, 2 sets.
- Best wireless headphones.
- The warm-up rule that every runner should follow.
3. Mountain Climbers
- drills to improve your running form and pace.
- The warm-up rule that every runner should follow.
- Continue alternating legs for 30-45 seconds.
- Reps: 3 sets.
4. Side Plank
- Finish with 5 mins of stretching focusing on legs, hips and back.
- Engage your core and lift your hips, holding the position.
- Hold for 15-20 seconds per side, 2 sets.
5. Bird Dog
- Published: 16 January 2025.
- Extend one arm forward and the opposite leg back, keeping your hips level.
- Hold for 1-2 seconds, then return to start.
- Step one foot forward, lowering your body until both knees are at 90-degree angles.
