Platesmith

Runner's Strength (2 day)

Two short sessions a week that make running cheaper: single-leg strength, hips, calves and trunk. Low volume so the legs are fresh for the miles. Pairs with any running plan in Cardio.

  • Beginner
  • 2 days a week
  • About 40 min
  • Full gym
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day A

ExerciseSets × reps
Goblet Squat3 × 8-10
Single-Leg RDL3 × 8-10
Step-up3 × 8-10
Standing Calf Raise3 × 10-15
Side Plank3 × 20-40s

Day B

ExerciseSets × reps
DB Bulgarian Split Squat3 × 8-10
Barbell Hip Thrust3 × 8-12
Lateral Band Walk2 × 12-15
Single-Leg Calf Raise3 × 12-15
Dead Bug3 × 6-10
Pull-up2 × 5-10

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.