Workout Routines

Spring sports guide: The runner's performance workout

Whether you're running your first 5K or trying to improve your marathon time, this routine will improve your running speed and endurance.

Spring sports guide: The runner's performance workout
Chris Tobin/Getty Images
Chris Tobin/Getty Images
Duration 45
Exercises 4
Equipment Yes

There's more to being a great runner than simply pounding the pavement.

Whether you're a distance runner or a sprinter, you can make a lot of speed and endurance gains by hitting the gym. That's where our spring running performance workout comes in: It's designed to challenge key muscle groups for runners, like the posterior chain, quads, hamstrings, hip flexors, and smaller muscles of your lower legs.

Check out the strength-training routine demonstration featuring Will Huntington, C.S.C.S., a CrossFit Level 1 instructor.

This workout was shot on location at Focus NYC.

Spring sports guide The runner's performance workout

Exercise 1.

Overhead Lunge You'll need: Barbell How to
Overhead Lunge thumbnail
3 sets
16 reps
60 sec. rest

Exercise 2.

Rower You'll need: No Equipment How to
Rower thumbnail
-- sets
100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m reps
In between reps as needed. rest

Exercise 3A.

Side-to-Side Hop You'll need: No Equipment How to
Side-to-Side Hop  thumbnail
1 sets
25-50 reps
-- rest

Exercise 3B.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
1 sets
25-50 reps
-- rest

Exercise 4.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
20 reps
10-30 sec. rest
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