Original starter · 4 weeks
Runner Strength Basics
Two gym sessions a week aimed at the hips, calves and single-leg control that running relies on, kept short enough to fit any plan.
4weeks
2days a week
8sessions
132working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|---|---|---|
| Working sets | 33 | 24 | −27% |
| Total reps | 328 | 236 | −28% |
| Reps per set | 9.9 | 9.8 | −1% |
| Average RPE | 6.5 | 5.9 | −10% |
Week 1
DAY 1 - MON - Strength after an Easy Run
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Goblet Squat | 3 × 8 | RPE 6.5 | 2:00 |
| Single-Leg Romanian Deadlift · per side | 3 × 8 | RPE 6.5 | 1:30 |
| Dumbbell Step-Up · per side | 3 × 8 | RPE 6.5 | 1:30 |
| Single-Leg Calf Raise · per side | 3 × 12 | RPE 7 | 1:00 |
| Dead Bug · per side | 2 × 8 | RPE 6 | 1:00 |
| Pogo Hop | 2 × 10 | RPE 6 | 1:00 |
DAY 2 - THU - Strength on a Rest Day
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Trap Bar Deadlift | 3 × 8 | RPE 6.5 | 2:00 |
| Bulgarian Split Squat · per side | 3 × 8 | RPE 6.5 | 1:30 |
| Lateral Lunge · per side | 3 × 8 | RPE 6.5 | 1:30 |
| Bent-Knee Calf Raise · per side | 3 × 12 | RPE 7 | 1:00 |
| Copenhagen Plank · seconds per side | 2 × 20 | RPE 6.5 | 1:00 |
| Tibialis Raise | 3 × 12 | RPE 7 | 1:00 |
Week 2
DAY 1 - MON - Strength after an Easy Run
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Goblet Squat | 3 × 8 | RPE 7 | 2:00 |
| Single-Leg Romanian Deadlift · per side | 3 × 10 | RPE 7 | 1:30 |
| Dumbbell Step-Up · per side | 3 × 10 | RPE 7 | 1:30 |
| Single-Leg Calf Raise · per side | 3 × 15 | RPE 7.5 | 1:00 |
| Dead Bug · per side | 3 × 8 | RPE 6.5 | 1:00 |
| Pogo Hop | 3 × 10 | RPE 6.5 | 1:00 |
DAY 2 - THU - Strength on a Rest Day
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Trap Bar Deadlift | 3 × 8 | RPE 7 | 2:00 |
| Bulgarian Split Squat · per side | 3 × 10 | RPE 7 | 1:30 |
| Lateral Lunge · per side | 3 × 10 | RPE 7 | 1:30 |
| Bent-Knee Calf Raise · per side | 3 × 15 | RPE 7.5 | 1:00 |
| Copenhagen Plank · seconds per side | 3 × 20 | RPE 7 | 1:00 |
| Tibialis Raise | 3 × 15 | RPE 7.5 | 1:00 |
Week 3
DAY 1 - MON - Strength after an Easy Run
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Goblet Squat | 3 × 6 | RPE 7.5 | 2:00 |
| Single-Leg Romanian Deadlift · per side | 3 × 10 | RPE 7.5 | 1:30 |
| Dumbbell Step-Up · per side | 3 × 10 | RPE 7.5 | 1:30 |
| Single-Leg Calf Raise · per side | 4 × 15 | RPE 8 | 1:00 |
| Dead Bug · per side | 3 × 10 | RPE 7 | 1:00 |
| Pogo Hop | 3 × 15 | RPE 7 | 1:00 |
DAY 2 - THU - Strength on a Rest Day
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Trap Bar Deadlift | 3 × 6 | RPE 7.5 | 2:00 |
| Bulgarian Split Squat · per side | 3 × 10 | RPE 7.5 | 1:30 |
| Lateral Lunge · per side | 3 × 10 | RPE 7.5 | 1:30 |
| Bent-Knee Calf Raise · per side | 4 × 15 | RPE 8 | 1:00 |
| Copenhagen Plank · seconds per side | 3 × 30 | RPE 7.5 | 1:00 |
| Tibialis Raise | 4 × 15 | RPE 8 | 1:00 |
Week 4
DAY 1 - MON - Strength after an Easy Run
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Goblet Squat | 2 × 6 | RPE 6 | 2:00 |
| Single-Leg Romanian Deadlift · per side | 2 × 8 | RPE 6 | 1:30 |
| Dumbbell Step-Up · per side | 2 × 8 | RPE 6 | 1:30 |
| Single-Leg Calf Raise · per side | 2 × 12 | RPE 6 | 1:00 |
| Dead Bug · per side | 2 × 8 | RPE 6 | 1:00 |
| Pogo Hop | 2 × 10 | RPE 5 | 1:00 |
DAY 2 - THU - Strength on a Rest Day
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Trap Bar Deadlift | 2 × 6 | RPE 6 | 2:00 |
| Bulgarian Split Squat · per side | 2 × 8 | RPE 6 | 1:30 |
| Lateral Lunge · per side | 2 × 8 | RPE 6 | 1:30 |
| Bent-Knee Calf Raise · per side | 2 × 12 | RPE 6 | 1:00 |
| Copenhagen Plank · seconds per side | 2 × 20 | RPE 6 | 1:00 |
| Tibialis Raise | 2 × 12 | RPE 6 | 1:00 |
What the research says
"Sequencing strength training prior to endurance in concurrent training appears to be beneficial for lower body strength adaptations, while the improvement of aerobic capacity is not affected by training order."
Murlasits Z, Kneffel Z, Thalib L. The physiological effects of concurrent strength and endurance training sequence. Journal of Sports Sciences, 2018.