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.
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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).
Best wireless headphones: Continue alternating legs for 30-45 seconds.
1. Lunges
- Continue alternating legs for 30-45 seconds.
- Squeeze your glutes at the top, then lower.
- Push through your front foot to return to standing.
- The best activities for building stamina.
2. Single-leg Glute Bridges
- Rest between sets.
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- The low-mileage guide to marathon training.
- Stand tall with feet together.
3. Mountain Climbers
- Squeeze your glutes at the top, then lower.
- Why lactate threshold trumps VO2 max for runners.
- Continue alternating legs for 30-45 seconds.
- Rest between sets.
4. Side Plank
- Lie on your side, propping yourself up on one forearm, with your body in a straight line.
- The low-mileage guide to marathon training.
- Reps: 3 sets of 10-12 per leg.
5. Bird Dog
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- Extend one arm forward and the opposite leg back, keeping your hips level.
- Hold for 1-2 seconds, then return to start.
- Stand tall with feet together.
