Runner's World Club Strength Training Circuit: Foundation Workout B
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.
Cool-down: Finish with 5 mins of stretching (focusing on legs, hips and back).
Rest between sets: Start with 45-60 seconds of rest, reducing rest time as you get stronger.
1. Lunges
Stand tall with feet together.
Step one foot forward, lowering your body until both knees are at 90-degree angles.
Push through your front foot to return to standing.
Alternate legs for 8-10 reps per leg, 3 sets.
2. Single-leg Glute Bridges
Lie on your back with one knee bent and the other leg extended.
Press through your bent-leg heel to lift your hips, keeping the extended leg straight.
Squeeze your glutes at the top, then lower.
Reps: 3 sets of 10-12 per leg.
3. Mountain Climbers
Start in a plank position with hands directly under your shoulders.
Drive one knee toward your chest, then quickly switch legs, like a running motion.
Continue alternating legs for 30-45 seconds.
Reps: 3 sets.
4. Side Plank
Lie on your side, propping yourself up on one forearm, with your body in a straight line.
Engage your core and lift your hips, holding the position.
Hold for 15-20 seconds per side, 2 sets.
5. Bird Dog
Start on all fours, with hands under shoulders and knees under hips.
Extend one arm forward and the opposite leg back, keeping your hips level.
Hold for 1-2 seconds, then return to start.
Alternate sides for 3 sets of 10-12 reps per side.
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