This workout consists of 7 different exercises designed to target key muscles for runners, including the quads, glutes, calves, hip flexors, and core muscles. Do the first 4 exercises for 30 seconds, the planks for 1 minute, and then 20 push-ups (You can do less or more, depending on level of fitness). I recommend doing 3 sets, 2-3 times per week (on non-consecutive days). It's probably best to save this workout for your non-run days. If you're a beginner you may want to take a 30 second break between each exercise, but the goal is to go from one exercise to the next without stopping until you've done them all. Then, take a 1 minute break and do the circuit again. Strength training is essential for runners. Do this workout to feel stronger, run faster, and have less injuries.
Strength Training Circuit
-Alternating Front Lunge - 30 sec.
-Calf Raises - 30 sec.
-Body Weight Squat - 30 sec.
-Alternating Side Lunge - 30 sec.
-Front Plank - 60 sec.
-Side Plank (each side) - 60 sec.
-Push-Ups -20 rep.