Runner's Leg Strength Finisher

Workout - Runner's Leg Strength Finisher

• 10min @ 6'30''/km
• 5min rest
• 3min @ 0'00''/km
• 5min rest

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/runners-leg-strength-finisher-1b4fc7a3

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

“Build Stronger Legs in 3 Minutes!” from The Run Experience is worth your time. We’ve pulled out the core ideas so you can do the workout today. Watch the full video for the rest.

Key points

• Reverse lunges (stepping back) are gentler on your knees and force the front-leg hamstrings and glutes to work hard, which is what you use on descents.
• Single-leg step-ups on a raised platform build quad strength for climbing and descending.
• Do this 2-4 times a week. Start at twice if you’re new, up to four times if you’re advanced.
• Drive the opposite arm forward with each rep for balance and core engagement.
• Don’t pause between the two moves. Go straight from lunges to step-ups.

Workout example

1. Reverse lunges: 30-50 reps per leg (or total). Stay upright, step back, push up with arm drive.
2. Single-leg step-ups: 30-100 reps per leg. Use a platform higher than a standard step (double-height if possible). Keep your foot flat, drive the opposite knee up, use arm drive for balance.
3. Frequency: 2-4 times a week. Beginners can do it after an easy run. Advanced athletes can tack it on after a hard run, hill repeats, or intervals.

Closing note

Three minutes of work pays off. Scale the reps and platform height to your level, and track it all in the Pacing app.

References

• Build Stronger Legs in 3 Minutes! - YouTube (YouTube Video)