to keep you running strong from the comfort of your own living room

Do: 20 reps

Targets: Glutes

1. Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it's directly over your hops and lean back so your shoulder blades rest on the bench.
2. Drive through your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower.

Do: 10 per leg

Targets: Abs

1. Holding a 6kg dumbbell, lie on your back with your arms skywards and legs raised and bent at 90 degrees.
2. Slowly lower your arms behind you as you extend your left leg out in front on the exhale, then gently return to the starting position and repeat, this time extending the right leg. Lower the weight if your back arches off the floor.

Do: 10 Health & Injuries

Targets: How to do a reverse crunch

1. Stand holding a dumbbell in each hand, then step forwards into a lunge on your left leg. Hold for 3 secs, then push off your left leg to return to the starting position.
2. Repeat but step behind into a backwards lunge. That's one rep.

Do: 10 reps

Targets: Abs, shoulders

1. With a dumbbell in each hand, start in a plank position, keeping your pelvis as stable as possible. Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats. End with your fist by your hip, then lower the dumbbell back to the floor.
2. week strength training plan for runners.

Do: 10 Health & Injuries

Targets: Core, hamstrings

1. Holding a dumbbell in your right hand, balance on your left leg keeping the knee slightly bent and your back straight.
2. Hinge forwards at the hips, swinging your right leg up and back, keeping the right arm straight so the dumbbell is directly in front of the left leg. Hold for 3 secs then return to the starting position.

Do: 20 reps

Targets: How runners can complete 200% more gym workouts

1. Stand with your feet hip-width apart and hold your dumbbells together in front of your chest, elbows down.
2. Push your hips back and bend your knees to lower into a squat, elbows brushing the insides of your knees. Hold for 3 secs then push yourself back up. That's one rep.

Do: 10 reps

Targets: How runners can complete 200% more gym workouts

1. Lie on your back with your arms skywards, palms facing forwards with a dumbbell in each hand. Bend your elbows to the floor, then press back up.
2. Turn the dumbbells so your palms are facing each other, then lower the weights out wide without touching the floor. Reverse to finish the rep.
   

Warm up: Best wireless headphones

Sprints: Set the incline to 4-7% between 7-12 km/h, then jump on to the sides so you're stranding still during the rest perdiod.

10 circuit workouts to build strength and speed

20 circuit workouts to build strength and speed

30 circuit workouts to build strength and speed

Increase the pace by 1-2km/h and repeat.

After this, up the pace by another 1-2km/h and repeat.

Cool down: Do a 3-min jog to allow your heart rate return to normal.

Read next: The best treadmill workouts for runners