Endurance Recommended program

Runner's Strength Endurance

Single-leg strength, calf work and core stability for runners, done for higher reps to match the demands of the road. Do it twice a week alongside your runs.

12exercises

38min

24sets

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Start workout

Training flow

Warm-up 3 exercises

Leg Swings

1 sets 10 reps Hamstrings

rest 10s

A-Skip

1 sets 20s Quadriceps

rest 10s

Walking Knee Hugs

1 sets 8 reps Glutes

rest 10s

Main 6 exercises

Bodyweight Single-Leg Romanian Deadlift

3 sets 10 reps Hamstrings

rest 30s

Split Squat

3 sets 12 reps Quadriceps

rest 30s

Single-Leg Glute Bridge

3 sets 12 reps Glutes

rest 30s

Single-Leg Step Calf Raise

3 sets 12 reps Calves

rest 20s

rest 20s

rest 20s

Cool-down 3 exercises

Standing Hamstring Stretch

1 sets 30s Hamstrings

rest 10s

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

Wall Calf Stretch

1 sets 30s Calves

rest 10s