This workout focuses on compound, multi-joint lifts that most benefit runners of all ability levels. Adjust weight to your ability but don’t be afraid to lift a little heavier as the reps are shorter on this routine.

Lunge Series – (5 sets of 1 rep each) – Forward, Forward with Twist, Side, Diagonal, Backwards (1x each way = 1 set)

Forward Lunge: Take a step forward with your right leg so your knee is positioned over your ankle. Lunge down so your left knee kisses the ground. Step back and repeat with the opposite leg. Always maintain a neutral spine and remain as stable as possible.

Twisting Lunge: Perform a forward lunge but with a twist at the waist. Rotate your torso to the same side that you lunge on (if you lunge on your right leg, twist to the right as well).

Side Lunge: Step to your right side, keeping both feet pointing in front of you. Lunge down so your right thigh is about parallel to the ground and your left leg is straight.

Diagonal Lunge: Step behind you about 45 degrees with your right leg. Lunge down so your right thigh is about parallel to the ground and your left leg is straight.

Backwards Lunge: Take a step backwards with your left leg and lunge down so right thigh is about parallel to the ground and your left knee kisses the ground. Keep your feet pointing straight in front of you.

Push Ups (2 sets of 10) – In a prone position with your hands shoulder width apart, lower your body until your chest kisses the ground. Return to the prone position by pushing with your chest, arms, and shoulders. For assisted push ups, rest your weight on your knees instead of your toes.

Weighted Squats (3 sets of 6 reps) – Stand with your feet shoulder width apart and your toes pointing straight ahead. It’s also ok if your toes are pointing slightly out. Hold a dumbbell at shoulder height in each hand and sit back like you’re sitting in a chair until your thighs are parallel to the ground. Drive your heels down and return to the standing position, ensuring your lower back stays in a neutral position.

Bench Press (3 sets of 8 reps) – Lie on your back on the bench and grab the bar with your palms facing away from you with a grip slightly wider than the shoulders. Brace the abs while squeezing the glutes and shoulder blades and lift the bar off the rack. Lower the bar to your chest and back to the starting position. Look straight up and use a spotter for safety. Keep the motion slow and controlled.

Lat Pull Down (3 sets of 8 reps) – Sit on the lat pull-down machine and grab the bar with your palms facing away from you at about shoulder width. Lean back about 30 degrees and stick your chest out, then pull the bar down until it touches your chest. Return to the starting position. Make sure to keep the motion slow and controlled and keep your upper torso stable.

Side Step Up (2 x 10 each leg) – Stand next to an elevated platform that’s about 1-2 feet high. It should be several inches to your right. Step up with your right foot and drive your heel into the platform to step onto the platform. Maintain a tall posture and step down with the left foot and repeat.

Pull Ups (2 sets of 10 reps) – With your palms facing away from you at about shoulder width, pull yourself up toward the bar until your chest touches the bar. Lower yourself down to the starting position and repeat. For assisted pull ups, tie an exercise band around your elbows and hands to help propel you upward.

Forward Step Ups (2 x 10 each leg) – Stand several inches in front of an elevated platform about 1-2 feet high. Step up with your right foot and drive your heel into the platform to step onto the platform. Maintain a tall posture and step down with the left foot and repeat.

Deadlift (2 x 10 reps) – Stand with your feet about hip width apart and your toes pointed forward. Squat down and grab a barbell at about shoulder width. With your lower back in a neutral position (not rounded), drive your heels into the ground and lift the bar straight up, clenching your glutes at the top of the movement. Bend at the hips and knees to lower the bar to the level of your shin, maintaining a neutral back, shoulder, and chest position.