Runner's World Club Strength Training Circuit: Advanced Workout A
Our 30-minute Advanced Strength and Endurance (A & B) workouts are designed for runners following our RW Club 5K, 10K, half marathon and marathons plans. Over the course of 12, 16 or 20 weeks, runners progress to these from our Foundational (A & B) and Progression (A & B) workouts. These workouts assume no previous level of strength and conditioning experience; those with more experience may choose to replace these with more advanced routines of their own.
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. Bulgarian Split Squats
Stand with one foot elevated on a bench or chair behind you.
Lower into a lunge, keeping your front knee over your ankle.
Push through your front foot to stand back up.
Reps: 3 sets of 8-10 per leg.
2. Hip Thrusts
Sit with your upper back against a bench, knees bent, and feet flat on the floor.
Drive your hips up until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top and lower back down.
Reps: 3 sets of 20.
3. Push-ups with Tempo (3 seconds down, 1 second up)
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.
Lower slowly (3 seconds) and push up quickly (1 second).
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 10-15.
4. Plank to Push-up
Start in a plank position. Transition to a full push-up by pushing off one hand, then the other.
Return to plank by lowering one hand at a time.
Reps: 3 sets of 30-45 seconds.
5. Superman with Arm and Leg Extension
Lie face down with arms extended in front of you and legs straight.
Simultaneously lift your arms, chest, and legs off the ground.
Extend your arms and legs wider as you lift.
Hold for 2-3 seconds at the top and slowly lower.
Reps: 3 sets of 20.
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