Original starter · 8 weeks
Strength for Runners
Single-leg strength, calf work and hops that make your stride more durable without leaving your legs dead for key runs.
8weeks
2days a week
16sessions
233working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
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| Working sets | 22 | 20 | −9% |
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| Total reps | 236 | 290 | +23% |
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| Reps per set | 10.7 | 14.5 | +35% |
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| Average RPE | 6.0 | 5.8 | −3% |
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Week 1
DAY 1 - MON - SINGLE LEG AND CALVES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 6 | 01:30 |
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| Single-Leg Romanian Deadlift · Repetitions per side | 2 × 8 | RPE 6 | 01:15 |
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| Step-Up · Repetitions per side | 2 × 8 | RPE 6 | 01:15 |
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| Single-Leg Calf Raise · Slow lowering, repetitions per side | 2 × 12 | RPE 6.5 | 01:00 |
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| Side Plank · Seconds per side | 2 × 20 | RPE 6 | 00:45 |
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DAY 2 - THU - HINGE AND ELASTIC
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 8 | RPE 6 | 02:00 |
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| Reverse Lunge · Repetitions per side | 2 × 8 | RPE 6 | 01:15 |
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| Pogo Hop · Quick ground contacts | 2 × 10 | RPE 5 | 01:00 |
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| Glute Bridge · Single leg, repetitions per side | 2 × 10 | RPE 6 | 00:45 |
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| Copenhagen Plank · Short lever, seconds per side | 2 × 15 | RPE 6 | 00:45 |
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Week 2
DAY 1 - MON - SINGLE LEG AND CALVES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 6.5 | 01:30 |
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| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 8 | RPE 6.5 | 01:15 |
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| Step-Up · Repetitions per side | 3 × 8 | RPE 6.5 | 01:15 |
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| Single-Leg Calf Raise · Slow lowering, repetitions per side | 3 × 12 | RPE 7 | 01:00 |
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| Side Plank · Seconds per side | 2 × 25 | RPE 6 | 00:45 |
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DAY 2 - THU - HINGE AND ELASTIC
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 8 | RPE 6.5 | 02:00 |
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| Reverse Lunge · Repetitions per side | 3 × 8 | RPE 6.5 | 01:15 |
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| Pogo Hop · Quick ground contacts | 3 × 10 | RPE 5.5 | 01:00 |
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| Glute Bridge · Single leg, repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
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| Copenhagen Plank · Short lever, seconds per side | 2 × 20 | RPE 6 | 00:45 |
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Week 3
DAY 1 - MON - SINGLE LEG AND CALVES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 12 | RPE 7 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 10 | RPE 6.5 | 01:15 |
|---|
| Step-Up · Repetitions per side | 3 × 10 | RPE 7 | 01:15 |
|---|
| Single-Leg Calf Raise · Slow lowering, repetitions per side | 3 × 15 | RPE 7 | 01:00 |
|---|
| Side Plank · Seconds per side | 3 × 25 | RPE 6.5 | 00:45 |
|---|
DAY 2 - THU - HINGE AND ELASTIC
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 6 | RPE 7 | 02:00 |
|---|
| Reverse Lunge · Repetitions per side | 3 × 10 | RPE 7 | 01:15 |
|---|
| Pogo Hop · Quick ground contacts | 3 × 15 | RPE 6 | 01:00 |
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| Glute Bridge · Single leg, repetitions per side | 3 × 12 | RPE 7 | 00:45 |
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| Copenhagen Plank · Short lever, seconds per side | 3 × 20 | RPE 6.5 | 00:45 |
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Week 4
DAY 1 - MON - SINGLE LEG AND CALVES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 8 | RPE 7.5 | 01:30 |
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| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 8 | RPE 7 | 01:15 |
|---|
| Step-Up · Repetitions per side | 3 × 8 | RPE 7.5 | 01:15 |
|---|
| Single-Leg Calf Raise · Slow lowering, repetitions per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Side Plank · Seconds per side | 3 × 30 | RPE 6.5 | 00:45 |
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DAY 2 - THU - HINGE AND ELASTIC
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 5 | RPE 7.5 | 02:00 |
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| Reverse Lunge · Repetitions per side | 3 × 8 | RPE 7.5 | 01:15 |
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| Pogo Hop · Quick ground contacts | 3 × 15 | RPE 6 | 01:00 |
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| Glute Bridge · Single leg, repetitions per side | 3 × 12 | RPE 7 | 00:45 |
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| Copenhagen Plank · Short lever, seconds per side | 3 × 20 | RPE 7 | 00:45 |
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Week 5
DAY 1 - MON - SINGLE LEG AND CALVES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 8 | RPE 7.5 | 01:30 |
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| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 8 | RPE 7.5 | 01:15 |
|---|
| Step-Up · Repetitions per side | 3 × 8 | RPE 7.5 | 01:15 |
|---|
| Single-Leg Calf Raise · Slow lowering, repetitions per side | 3 × 12 | RPE 8 | 01:00 |
|---|
| Side Plank · Seconds per side | 3 × 30 | RPE 7 | 00:45 |
|---|
DAY 2 - THU - HINGE AND ELASTIC
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 5 | RPE 7.5 | 02:00 |
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| Reverse Lunge · Repetitions per side | 3 × 8 | RPE 7.5 | 01:15 |
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| Pogo Hop · Quick ground contacts | 4 × 15 | RPE 6.5 | 01:00 |
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| Glute Bridge · Single leg, repetitions per side | 3 × 15 | RPE 7.5 | 00:45 |
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| Copenhagen Plank · Short lever, seconds per side | 3 × 25 | RPE 7 | 00:45 |
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Week 6
DAY 1 - MON - SINGLE LEG AND CALVES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 6 | RPE 8 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 6 | RPE 8 | 01:15 |
|---|
| Step-Up · Repetitions per side | 3 × 6 | RPE 8 | 01:15 |
|---|
| Single-Leg Calf Raise · Slow lowering, repetitions per side | 4 × 10 | RPE 8 | 01:00 |
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| Side Plank · Seconds per side | 3 × 35 | RPE 7 | 00:45 |
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DAY 2 - THU - HINGE AND ELASTIC
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 4 | RPE 8 | 02:00 |
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| Reverse Lunge · Repetitions per side | 3 × 6 | RPE 8 | 01:15 |
|---|
| Pogo Hop · Quick ground contacts | 4 × 20 | RPE 6.5 | 01:00 |
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| Glute Bridge · Single leg, repetitions per side | 3 × 15 | RPE 7.5 | 00:45 |
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| Copenhagen Plank · Short lever, seconds per side | 3 × 25 | RPE 7.5 | 00:45 |
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Week 7
DAY 1 - MON - SINGLE LEG AND CALVES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 6 | RPE 8 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 4 × 6 | RPE 8 | 01:15 |
|---|
| Step-Up · Repetitions per side | 4 × 6 | RPE 8 | 01:15 |
|---|
| Single-Leg Calf Raise · Slow lowering, repetitions per side | 4 × 12 | RPE 8 | 01:00 |
|---|
| Side Plank · Seconds per side | 3 × 40 | RPE 7.5 | 00:45 |
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DAY 2 - THU - HINGE AND ELASTIC
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 4 | RPE 8 | 02:00 |
|---|
| Reverse Lunge · Repetitions per side | 3 × 6 | RPE 8 | 01:15 |
|---|
| Pogo Hop · Quick ground contacts | 4 × 20 | RPE 7 | 01:00 |
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| Glute Bridge · Single leg, repetitions per side | 3 × 15 | RPE 8 | 00:45 |
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| Copenhagen Plank · Short lever, seconds per side | 3 × 30 | RPE 7.5 | 00:45 |
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Week 8
DAY 1 - MON - SINGLE LEG AND CALVES
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 6 | RPE 6 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 2 × 6 | RPE 6 | 01:15 |
|---|
| Step-Up · Repetitions per side | 2 × 6 | RPE 6 | 01:15 |
|---|
| Single-Leg Calf Raise · Slow lowering, repetitions per side | 2 × 12 | RPE 6 | 01:00 |
|---|
| Side Plank · Seconds per side | 2 × 40 | RPE 5.5 | 00:45 |
|---|
DAY 2 - THU - HINGE AND ELASTIC
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 4 | RPE 6 | 02:00 |
|---|
| Reverse Lunge · Repetitions per side | 2 × 6 | RPE 6 | 01:15 |
|---|
| Pogo Hop · Quick ground contacts | 2 × 20 | RPE 5 | 01:00 |
|---|
| Glute Bridge · Single leg, repetitions per side | 2 × 15 | RPE 6 | 00:45 |
|---|
| Copenhagen Plank · Short lever, seconds per side | 2 × 30 | RPE 5.5 | 00:45 |
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