Gym programme
This gym-based workout can enhance running efficiency and aid in injury prevention. You can perform these exercises 1 to 3 times a week.
Gym based workout - PDF
Download a copy of the gym workout.
Training plan
The exercises are paired into supersets. Alternate between both exercises without a rest in-between. For example, perform ‘Single leg RDL’ followed by ‘Single leg calf raise’, then rest for 1 to 2 minutes. Repeat the superset 3 times.
| Exercise | Sets and repetition | Beginner variation | Intermediate variation |
|---|---|---|---|
| Rear foot elevated split | 3 sets of 8 with each leg | Place both feet on the floor | Add a weight using a bar or dumbell |
| Single arm press – ‘A’ position | 3 sets of 8 with each arm | Use a lighter weight | Use a heavier weight |
| Single leg Romanian Deadlift | 3 sets of 8 with each leg | Use a wall or chair for balance | Add a weight in the opposite hand to the standing leg |
| Single leg calf raise | 3 sets of 12 with each leg | Double leg calf raise | Add a weight holding a single dumbbells |
| Walking lunge | 3 sets of 16 with each leg | Use a wall for balance | Add a weight using dumbbells |
| Bird dog | 3 sets of 30 seconds | Reduce repetitions and focus on control | Increase speed while maintaining control |
| Single leg hip thrust | 3 sets of 10 seconds | Double leg hip thrust | Add a weight placing it over the hips |
| Single arm row | 3 sets of 8 with each arm | Use a lighter weight | Use a heavier weight |