A Training Programme to Improve Running Endurance

Written By Simon Harrison

This is a programme I originally designed for myself in 2024 to improve my endurance, using a blend of Crossfit training and my own knowledge gained over many decades training, competing and competing in the odd event. I’ve been dipping in and out of trail running since my last Ultra Marathon in 2017. Work, life and injury niggles have, to a degree, gotten in my way of my passion for the hills and trail running. On to of that, turning 50 last year really did a mental number on me, making me feel like getting old is just adding to me not being where I once was fitness wise. But the reality is, that’s total bullshit.

The real issue isn’t age; it’s me and my mental block and managing my approach better. It’s about taking the time my body needs to rebuild, addressing weaknesses from too many hours at a desk, and putting in the work to get back to running the distances I love. The only pain I want to feel is from pushing my limits, making progress, and coming home with that unbeatable post-run high—knowing tomorrow brings another great training or even perhaps a race day.

No doubt about it, this workout is hard, and designed to build strength, power, and endurance in the legs, targeting the muscles runners rely on most. It blends weighted exercises, plyometrics, and functional movements to optimise performance. Do it once a week—if you’re up for the challenge and let me know how you get on with it!

Power Running Strength Training,

With a CrossFit Approach- Approximate1hr.

Warm-Up (10-15 mins)

      1.  Dynamic Mobility

  • Leg swings (front-to-back and side-to-side): 10 reps each leg

  • Walking lunges with a twist: 10 steps each side

  • High knees: 30 seconds

  • Butt kicks: 30 seconds

      2.  Activation

  • Glute bridges: 3 sets of 10 (squeeze at the top with each rep, holding for 2 seconds each rep).

  • Bodyweight squats: 2 sets of 10

  • Calf raises: 2 sets of 15

Workout (45-60 mins)

1. Strength Training

3 x rounds with 90-120 seconds rest between sets:

  • Back Squat: 5 reps at 75-80% of 1RM (90-100kg)

  • Romanian Deadlift: 8 reps (focus on hamstring engagement)

  • Weighted Step-Ups: 10 reps per leg (use a barbell or dumbbells, step to a 20-24” box)

2. Plyometric Circuit

3 x rounds with 60 seconds rest between rounds:

  • Box Jumps: 10 reps (focus on explosive power, land softly)

  • Broad Jumps: 8 reps (max distance, reset after each jump)

  • Jumping Lunges: 12 reps (6 per leg)

3. Functional Conditioning (Metcon)

AMRAP (As Many Rounds As Possible) in 12 minutes / or 3 rounds for time

  • 15 Wall Balls (20/14 lb ball, 10/9 ft target)

  • 12 Deadlifts (50-60% of 1RM)

  • 9 Front Rack Lunges (with barbell or dumbbells, alternating legs)

  • 200m Run

4. CORE STABILITY (Accessory Work)

2 x rounds:

  • Plank with Knee-to-Elbow: 12 reps (6 each side)

  • Side Plank Leg Raises: 10 reps per side

  • Hanging Knee Raises or Toes-to-Bar: 10-15 reps

 Cool-Down (10 minutes)

Stretching:

  • Hamstring stretch (seated or standing): 30 seconds per leg

  • Hip flexor stretch: 30 seconds per leg

  • Calf stretch: 30 seconds per leg

  • Pigeon pose: 30 seconds per side

  • Foam Rolling:

  • Quads, hamstrings, calves, and glutes: 1-2 minutes per area

 NOTES:

  • Focus on proper form, especially for weighted exercises.

  • Modify the intensity based on your current running and strength training experience.

  • Aim to complete this workout 1-2 times per week alongside your running plan.

How This Workout Supports Muscle Activation,

Strength, and Injury Prevention

This leg workout is specifically designed to target the key muscle groups involved in running—glutes, hamstrings, quadriceps, calves, and hip flexors—while addressing muscular imbalances and enhancing biomechanical efficiency. By incorporating both bilateral (using both legs) and unilateral (single-leg) exercises, this program strengthens each side of the body individually, which is essential for improving running mechanics and preventing injuries.

1. Muscle Activation and Engagement

Dynamic warm-ups and activation drills (such as glute bridges and bodyweight squats) prepare the muscles for movement by activating stabiliser muscles, particularly the glutes and hip flexors. This ensures that larger muscles engage correctly during complex movements, leading to more efficient and powerful strides while running.

2. Unilateral Strength Development

Exercises like weighted step-ups, lunges, and single-leg movements isolate each leg, correcting strength imbalances that often lead to overcompensation and poor running form. Unilateral work also improves balance, coordination, and joint stability, reducing the risk of injuries like IT band syndrome, shin splints, and knee pain.

3. Flexibility and Mobility Enhancement

The inclusion of mobility drills and stretching addresses tight muscles, especially in the hips, hamstrings, and calves, which are common problem areas for runners. Improved flexibility allows for a greater range of motion, better stride length, and reduced joint strain.

4. Biomechanical Correction and Injury Prevention

By targeting weak, tight, or overused muscles, this program corrects movement dysfunctions that can lead to chronic injuries. Strengthening supporting muscles (like glutes and core) helps maintain proper alignment and posture, preventing biomechanical impairments caused by muscle imbalances or instability.

5. Improved Power and Running Efficiency

Plyometric exercises like box jumps and broad jumps train explosive strength, improving muscle responsiveness and stride power. Strength-based lifts like squats and deadlifts build the foundation for stronger, more resilient legs, allowing for smoother and more energy-efficient running.

Overall Benefits

  • Balanced Muscle Development: Reduces asymmetries that can cause overuse injuries.

  • Joint Stability: Strengthens ligaments and tendons to protect knees, hips, and ankles.

  • Enhanced Running Form: Promotes efficient biomechanics, reducing energy waste.

  • Injury Resilience: Prevents injuries caused by muscle tightness, weakness, or instability.

By following this program, you’ll not only build stronger, more powerful legs but also protect your body from common running injuries, leading to more consistent training and improved performance.

Let me know how it goes for you and remember to book in for your regular sports therapy session with me! 

 

Disclaimer

This programme is provided for guidance purposes. Please check with a healthcare or fitness professional before starting, if you aren’t used to training at this level of intensity, especially if you have any health concerns or injuries.

Participation is at your own risk.

t/a Raw Power Sports Massage (we) cannot be held responsible for any injuries or issues that may arise. Remember to listen to your body and practice good form to stay safe.

By following this programme, you agree to these terms.

Simon Harrison