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8-Week Programme

STRENGTH
BASE
PLAN.

Runners who lift get injured less and run faster. This plan focuses on the muscles that matter most: glutes, hips, hamstrings, and core — the engine of every stride.

2 sessions per week. Each is 45 minutes. You need minimal equipment — a resistance band, dumbbells, and your bodyweight.

Do these on non-hard-running days. Never before a quality run.

🍑 Glutes
Hip thrusts, single-leg deadlifts. Weak glutes = every running injury.
🦵 Single-Leg
Running is single-leg sport. Train that way. Lunges, step-ups, Bulgarian splits.
🔩 Core
Plank variations, dead bugs, pallof press. Stable core = efficient stride.
📐 Mobility
Hip flexors, calves, thoracic spine. 10 min after every session.
ExerciseSets × RepsRestNotes
Barbell Hip Thrust4 × 1090sDrive through heels, squeeze at top for 1 sec
Romanian Deadlift3 × 1075sHinge at hip, soft knee, feel hamstring stretch
Goblet Squat3 × 1260sChest up, knees track over toes
Lateral Band Walk3 × 15 each45sStay low, constant band tension
Calf Raises (single leg)3 × 15 each45sFull range of motion, slow down phase
Dead Bug3 × 8 each side45sLower back pressed to floor throughout
💡 Session A is your power day. Focus on progressive overload — add 2.5kg each week where possible. If form breaks, reduce weight.
ExerciseSets × RepsRestNotes
Bulgarian Split Squat3 × 10 each75sBack foot elevated, front knee over toe
Single-Leg Deadlift3 × 8 each75sHinge and reach, keep hips square
Step-Up with Knee Drive3 × 10 each60sDrive knee up explosively, control down
Side-Lying Clamshell3 × 20 each30sBand above knees, feet together
Plank with Shoulder Tap3 × 10 each45sHips square, minimal rotation
Bird Dog3 × 10 each45sExtend opposite arm and leg, hold 2 sec
💡 Session B is your stability day. Move with control — speed is not the goal here. Single-leg exercises directly mimic the demands of running.
WeekFocusSession ASession BKey Change
1–2Learn the movementsTechnique3 sets, moderate weight3 sets, bodyweight/light bandFocus on form over load
3–4Add loadStrength4 sets, heavier3 sets, add resistance band+2.5kg on main lifts
5–6Power phaseExplosiveness4 sets + explosive variationsAdd jump lunges, boundsSpeed of movement increases
7Peak weekMax effort5 sets, heaviest weight4 sets, full intensityPersonal bests on key lifts
8DeloadRecovery2 sets, 60% weight2 sets, easyLet adaptations consolidate
💡 Repeat this 8-week cycle 3 times a year alongside your running. Most runners see significant injury reduction and 5-10% pace improvement after one full cycle.