Stuck for time? Try this run-focused strength session which blends elements of running with run-specific exercises to boost strength and cardio fitness

Sometimes when life gets hectic, fitting in all your sessions isn’t possible. So rather than trying to work out whether to fit in your strength training or cardio, this run-focused strength session does both.

It also helps to strengthen key areas you use during your running so that you can improve performance as you work through the session.

This run-focused strength session can be done in the gym or outside if needed so you have the flexibility to do either.

As an extra bonus, the workout is split into blocks, so that you can adjust it based on how much time you have available. 

Running block

To be done on a treadmill or outside. The aim of this 5-minute block is to see how far you can get in the time frame. Record the distance and then look to beat it next round. Each round you should ideally look to run further and feel stronger from doing the strength block.

Strength block 

This consists of 5 movements which are done back-to-back. You work for 40 seconds and rest for 20 seconds then move onto the next movement.

Movement 1+2 – gait drill

From the bottom in a lunge position, stand and drive your knee through and pause for a second at the top. Use your arms to help this movement. You then return to the bottom position. Aim to get as many reps as possible in over the 40 seconds.

Once you have done one side swap, rest 20 seconds then swap legs.

Movement 3 – press-up

Start in a plank position. Go chest to floor under control and then press out so your arms are straight. Complete as many reps as you can with control and good form.

Movement 4 – cobra

Start chest to floor, arms by your side. Lift your chest, while keeping your feet on the floor. Go up as far as you can and squeeze your shoulder blades together. Hold for a second before returning to the floor under control. You should feel your glutes, lower back and upper back.

Movement 5 – dish hold

Lie on your back and hold your legs with knees bent. Lift your shoulders off the floor and push your hands towards your feet. You should feel your abs compress. Hold this position for the full 40 seconds.

Rest 20 seconds and then head back to the running block.

The complete set of run and strength blocks should take 10 minutes. This run-focused strength session gives you the ability to adapt to the time you have available. I think 4-5 rounds of this should be perfect.

About the author

Ollie McCarthy is a running and strength & conditioning coach. His personal training programme – The McCarthy Method – helps people improve their fitness, strength, and conditioning. It is based on a holistic approach to health and wellbeing, and includes mobility, strength, and conditioning work, as well as nutrition advice.