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Runner’s Strength — Day A
Day A of a 3-day runner’s programme: squat pattern, hinge, and the lateral-chain work runners skip. Loads are yours to set — pick a weight that leaves 2 reps in the tank.
23 min · 31 steps
Leg Swings
warm-up · press lap when done
Goblet Squat
3 × 8 reps · 1:30 rest
Single-Leg RDL
3 × 8 reps · 1min rest
Step-Up
3 × 10 reps · 1min rest
Copenhagen Plank
3 × 30s · 45s rest
Plank
3 × 45s · 45s rest