Strength + Mobility for Runners – Bodyweight Edition

Plan Goal
Develop strong, stable, mobile runners who move well, stay healthy, and hold form through every mile.
This 6-week hybrid programme blends functional strength, mobility, and recovery into complete 45–60 minute sessions you can repeat all year round.
Perfect For
✅ Runners in base, off-season, or recovery blocks who want balanced strength and movement.
✅ Athletes looking for a structured S&C plan that complements run training without fatigue.
✅ Anyone short on time who wants a single workout covering strength, stability, and flexibility.
Plan Format
6 weeks (2 main sessions + 1 mobility/recovery session per week)
45–60 min each
Bodyweight or light bands/dumbbells (optional)
Every session includes: Warm-up → Strength Block → Mobility Flow → Cool-down
What You’ll Do
Build hip, glute, and core strength for better stride control.
Improve mobility through hips, hamstrings, shoulders, and spine.
Reinforce running posture and breathing mechanics.
Finish each week looser, stronger, and more resilient.
Structure
Weeks 1–2 – Foundation & Form: Learn movement patterns and activate key muscles.
Weeks 3–4 – Strength Endurance: Increase control, hold form longer, add volume.
Weeks 5–6 – Coordination & Benchmark: Integrate strength + mobility; test and track progress.
Why It Works
✅ Functional movements directly transfer to running mechanics.
✅ Built-in mobility prevents stiffness and overuse injuries.
✅ Balanced workload supports consistency alongside any run plan.
✅ Repeatable: retest your benchmarks or repeat with added load next block