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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.

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Spring sports guide: The runner's performance workout
Chris Tobin/Getty Images
Spring sports guide: The runner's performance workout
Chris Tobin/Getty Images

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.

Routine

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Spring sports guide

The runner's performance workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Overhead Lunge

Equipment
Barbell
Sets
3
Reps
16
Rest
60 sec.
Exercise 2 of 4

Rower

Equipment
No Equipment
Sets
--
Reps
100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m
Rest
In between reps as needed.
Exercise 3 of 4

Side-to-Side Hop

Equipment
No Equipment
Sets
1
Reps
25-50
Rest
--
Exercise 4 of 4

Jump Squat

Equipment
No Equipment
Sets
1
Reps
25-50
Rest
--
Exercise 5 of 4

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
20
Rest
10-30 sec.
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