Runner's Strength Foundation
An 8-week strength foundation block for runners. Builds glute capacity, hip-stabiliser strength, and trunk anti-extension that support running form and pelvic control as fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority. A foundational block to anchor any 5K-to-marathon program.
Glute capacity (medius and max)
Hip stabiliser strength for stride mechanics
Core anti-extension and lateral-chain capacity
Calf and Achilles tolerance
Two sessions per week, low interference with running
Program Details
Who Is This For?
Week 1
Glutes & Hips
Phase 1 — Base — build the glute and hip-stabiliser baseline. Focus on movement quality and gradual rep progression.
35 min7 exercises
Glute Bridges
3 sets × 15 reps · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 10 each · Rest 45 sec
Clamshells with Band
3 sets × 15 each · Rest 30 sec
Fire Hydrants
3 sets × 12 each · Rest 30 sec
Side-Lying Leg Raises
3 sets × 12 each · Rest 30 sec
Monster Walks
3 sets × 20 steps · Rest 45 sec
Single-Leg Deadlift
3 sets × 8 each · Rest 60 sec
Rest Day
Easy run or complete rest
0Rest Day
Running day
0Core & Stability
Phase 1 — Base — core anti-extension and lateral-chain baseline. Builds trunk and lateral-hip capacity that supports pelvic control under fatigue.
30 min7 exercises
Dead Bug
3 sets × 10 each · Rest 30 sec
Bird Dogs
3 sets × 10 each · Rest 30 sec
Plank
3 sets × 45 sec · Rest 30 sec
Side Plank
3 sets × 30 sec each · Rest 30 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Calf Raises
3 sets × 20 reps · Rest 45 sec
Eccentric Heel Drops
3 sets × 15 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Week 2
Glutes & Hips
Phase 1 — Base — build the glute and hip-stabiliser baseline. Focus on movement quality and gradual rep progression.
35 min7 exercises
Glute Bridges
3 sets × 15 reps · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 10 each · Rest 45 sec
Clamshells with Band
3 sets × 15 each · Rest 30 sec
Fire Hydrants
3 sets × 12 each · Rest 30 sec
Side-Lying Leg Raises
3 sets × 12 each · Rest 30 sec
Monster Walks
3 sets × 20 steps · Rest 45 sec
Single-Leg Deadlift
3 sets × 8 each · Rest 60 sec
Rest Day
Easy run or rest
0Rest Day
Running day
0Core & Stability
Phase 1 — Base — core anti-extension and lateral-chain baseline. Builds trunk and lateral-hip capacity that supports pelvic control under fatigue.
30 min7 exercises
Dead Bug
3 sets × 10 each · Rest 30 sec
Bird Dogs
3 sets × 10 each · Rest 30 sec
Plank
3 sets × 50 sec · Rest 30 sec
Side Plank
3 sets × 35 sec each · Rest 30 sec
Single-Leg Balance
3 sets × 30 sec each · Rest 30 sec
Calf Raises
3 sets × 22 reps · Rest 45 sec
Eccentric Heel Drops
3 sets × 15 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Week 3
Glutes & Hips
Phase 1 — Base — build the glute and hip-stabiliser baseline. Focus on movement quality and gradual rep progression.
35 min7 exercises
Glute Bridges
3 sets × 18 reps · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 12 each · Rest 45 sec
Clamshells with Band
3 sets × 18 each · Rest 30 sec
Fire Hydrants
3 sets × 15 each · Rest 30 sec
Side-Lying Leg Raises
3 sets × 15 each · Rest 30 sec
Monster Walks
3 sets × 24 steps · Rest 45 sec
Single-Leg Deadlift
3 sets × 10 each · Rest 60 sec
Rest Day
Easy run or rest
0Rest Day
Running day
0Core & Stability
Phase 1 — Base — core anti-extension and lateral-chain baseline. Builds trunk and lateral-hip capacity that supports pelvic control under fatigue.
30 min7 exercises
Dead Bug
3 sets × 12 each · Rest 30 sec
Bird Dogs
3 sets × 12 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 30 sec
Single-Leg Balance
3 sets × 40 sec each · Rest 30 sec
Calf Raises
3 sets × 25 reps · Rest 45 sec
Eccentric Heel Drops
3 sets × 15 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Week 4
Glutes & Hips
Build — peak week of the first half: slightly higher RPE on the single-leg work and longer rest between sets.
35 min7 exercises
Glute Bridges
3 sets × 18 reps · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 8 each · Rest 60 sec
Clamshells with Band
3 sets × 18 each · Rest 30 sec
Fire Hydrants
3 sets × 15 each · Rest 30 sec
Side-Lying Leg Raises
3 sets × 15 each · Rest 30 sec
Monster Walks
3 sets × 24 steps · Rest 45 sec
Single-Leg Deadlift
3 sets × 8 each · Rest 75 sec
Rest Day
Easy run or rest
0Rest Day
Running day
0Core & Stability
Build — peak isometric holds and balance demand of the block: longer planks and side planks.
30 min7 exercises
Dead Bug
3 sets × 12 each · Rest 30 sec
Bird Dogs
3 sets × 12 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 45 sec
Single-Leg Balance
3 sets × 40 sec each · Rest 30 sec
Calf Raises
3 sets × 25 reps · Rest 45 sec
Eccentric Heel Drops
3 sets × 12 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Week 5
Glutes & Hips
Deload Week — reduced volume and intensity to consolidate the base + build phase.
35 min7 exercises
Glute Bridges
2 sets × 12 reps · Rest 30 sec
Single-Leg Glute Bridge
2 sets × 8 each · Rest 30 sec
Clamshells with Band
2 sets × 12 each · Rest 30 sec
Fire Hydrants
2 sets × 10 each · Rest 30 sec
Side-Lying Leg Raises
2 sets × 10 each · Rest 30 sec
Monster Walks
2 sets × 16 steps · Rest 30 sec
Single-Leg Deadlift
2 sets × 6 each · Rest 45 sec
Rest Day
Easy run or rest
0Rest Day
Running day
0Core & Stability
Deload Week — recovery week for the trunk and stabiliser work. Lighter holds, reduced volume.
30 min7 exercises
Dead Bug
2 sets × 8 each · Rest 30 sec
Bird Dogs
2 sets × 8 each · Rest 30 sec
Plank
2 sets × 40 sec · Rest 30 sec
Side Plank
2 sets × 25 sec each · Rest 30 sec
Single-Leg Balance
2 sets × 30 sec each · Rest 30 sec
Calf Raises
2 sets × 15 reps · Rest 30 sec
Eccentric Heel Drops
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Week 6
Glutes & Hips
Phase 2 — Continued progression — second progression block: running mileage is still moderate; strength can push slightly. Single-leg control and hip-stabiliser dose at peak.
35 min7 exercises
Glute Bridges
3 sets × 15 reps · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 10 each · Rest 45 sec
Clamshells with Band
3 sets × 15 each · Rest 30 sec
Fire Hydrants
3 sets × 12 each · Rest 30 sec
Side-Lying Leg Raises
3 sets × 12 each · Rest 30 sec
Monster Walks
3 sets × 20 steps · Rest 45 sec
Single-Leg Deadlift
3 sets × 8 each · Rest 60 sec
Rest Day
Easy run or rest
0Rest Day
Running day
0Core & Stability
Phase 2 — Continued progression — second-half progression. Trunk endurance and lateral-chain dose held at peak while keeping intensity sustainable.
30 min7 exercises
Dead Bug
3 sets × 10 each · Rest 30 sec
Bird Dogs
3 sets × 10 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 45 sec
Single-Leg Balance
3 sets × 40 sec each · Rest 30 sec
Calf Raises
3 sets × 20 reps · Rest 45 sec
Eccentric Heel Drops
3 sets × 12 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Week 7
Glutes & Hips
Phase 2 — Continued progression — second progression block: running mileage is still moderate; strength can push slightly. Single-leg control and hip-stabiliser dose at peak.
35 min7 exercises
Glute Bridges
3 sets × 15 reps · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 8 each · Rest 60 sec
Clamshells with Band
3 sets × 18 each · Rest 30 sec
Fire Hydrants
3 sets × 15 each · Rest 30 sec
Side-Lying Leg Raises
3 sets × 15 each · Rest 30 sec
Monster Walks
3 sets × 24 steps · Rest 45 sec
Single-Leg Deadlift
3 sets × 8 each · Rest 60 sec
Rest Day
Easy run or rest
0Rest Day
Running day
0Core & Stability
Phase 2 — Continued progression — second-half progression. Trunk endurance and lateral-chain dose held at peak while keeping intensity sustainable.
30 min7 exercises
Dead Bug
3 sets × 10 each · Rest 45 sec
Bird Dogs
3 sets × 10 each · Rest 45 sec
Plank
3 sets × 60 sec · Rest 60 sec
Side Plank
3 sets × 40 sec each · Rest 45 sec
Single-Leg Balance
3 sets × 40 sec each · Rest 30 sec
Calf Raises
3 sets × 20 reps · Rest 45 sec
Eccentric Heel Drops
3 sets × 12 each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 8
Glutes & Hips (Consolidation)
Consolidation — light final week: keeps the patterns awake while reducing volume. Closes the 8-week block.
25 min7 exercises
Glute Bridges
2 sets × 12 reps · Rest 30 sec
Single-Leg Glute Bridge
2 sets × 8 each · Rest 30 sec
Clamshells with Band
2 sets × 12 each · Rest 30 sec
Fire Hydrants
2 sets × 10 each · Rest 30 sec
Side-Lying Leg Raises
2 sets × 10 each · Rest 30 sec
Monster Walks
2 sets × 16 steps · Rest 30 sec
Single-Leg Deadlift
2 sets × 6 each · Rest 45 sec
Rest Day
Easy run or rest
0Rest Day
Running day
0Core & Stability (Consolidation)
Consolidation — light final core and stability work. Maintains capacity while reducing volume — closes the block.
20 min7 exercises
Dead Bug
2 sets × 8 each · Rest 30 sec
Bird Dogs
2 sets × 8 each · Rest 30 sec
Plank
2 sets × 45 sec · Rest 30 sec
Side Plank
2 sets × 25 sec each · Rest 30 sec
Single-Leg Balance
2 sets × 30 sec each · Rest 30 sec
Calf Raises
2 sets × 15 reps · Rest 30 sec
Eccentric Heel Drops
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day