At the gym uses machines & weights. At home swaps in no-equipment versions of every exercise.
Warm-up
- Bike or brisk walk5 min
Raise core temperature before lifting.
- Dynamic mobility5 min
Leg swings, hip openers, bodyweight squats, arm circles.
Optional shakeout jog
- Easy jog2 mi (optional)
Loosen the legs before lifting, or skip straight to the weights if you'd rather.
Strength — legs
- Squat4 × 6–8
Squat to a depth you can control, driving through mid-foot. The biggest driver of lower-body strength.
💡 Lower reps build strength without the soreness that wrecks the next day's run.
- Sumo squat3 × 10
Wide stance, toes turned out — emphasises glutes and inner thighs.
- Bulgarian split squat3 × 8 / leg
Single-leg strength and balance — don't skip the weaker side.
- Calf raise (machine)4 × 12
Full range, pause at the top. The calves can't be too strong for a runner.
- Hip abduction (machine)3 × 15
More glute-med work for a stable, efficient stride.
Core circuit F
- Ab wheel rollout3 × 8–10
Roll out only as far as you can keep the low back flat, then pull back. Elite anti-extension strength (start from the knees).
- Toe touches3 × 15
Legs up, reach for the toes by crunching the upper abs. Simple, focused upper-ab work.
- Standing oblique cable crunch3 × 15 / side
Crunch sideways against the cable. Loadable obliques for a stable, efficient torso.
- Glute bridge march3 × 10 / leg
Hold a bridge and lift one foot at a time without dropping the hips. Core + glute stability that protects the low back.
Cool-down & stretch
- Light walk3–5 min
Flush the legs and let the heart rate settle.
- Hip flexor + couch stretch45 s × each
Open the front of the hip after squatting/hinging.
- Hamstring + glute stretch45 s × each
Figure-4 and a forward fold to release the posterior chain.
- Calf + ankle mobility45 s × each
Wall calf stretch plus 10 slow ankle circles each side.
Check days off and your home screen advances to the next one →