Runner's World Club Strength Training Circuit: Foundation Workout A
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.
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.
Rest between sets: Start with 45-60 seconds of rest, reducing rest time as you get stronger.
1. Squats
Stand with feet shoulder-width apart, toes pointing slightly outward.
Bend your knees and hips, lowering your body as if sitting in a chair. Keep your chest upright.
Go as low as your mobility allows, aiming for thighs parallel to the ground.
Push through your heels to return to standing.
Reps: 3 sets of 12-15.
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.
Squeeze your glutes at the top and lower your hips back down.
Reps: 3 sets of 15-20.
3. Push-ups (on knees if needed)
Start in a plank position, with hands under shoulders and body in a straight line.
Lower your chest to the ground, keeping elbows close to your body.
Push through your palms to return to the starting position.
Option: Do push-ups on your knees if standard push-ups are too challenging.
Reps: 3 sets of 8-12.
5. Superman
Lie face down with arms extended in front of you and legs straight.
Simultaneously lift your arms, chest, and legs off the ground.
Hold for 1-2 seconds at the top and slowly lower.
Reps: 3 sets of 15-20.
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