Run Stronger, Go Longer: A Training Programme for Endurance

Written By Simon Harrison

I designed this programme in 2024 to rebuild my endurance with a mix of CrossFit and the training knowledge I’ve built up over decades. Trail running has always been my passion, but since my last ultra in 2017, work, life, and a few injuries have held me back. Turning 50 didn’t help either—I caught myself thinking age was the problem. Truth is, it wasn’t. The real challenge was mindset: rebuilding properly, fixing weaknesses from too much desk time, and putting in the work to get back to the runs I love.

This workout is tough. It’s built to develop strength, power, and endurance in the muscles runners rely on most. If you’re up for it, slot it in once a week alongside your running plan and see how it changes your performance.

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 Helps Runners

This session isn’t just about building stronger legs — it’s designed to make you a more efficient, resilient runner. Here’s how:

1. Activates the Right Muscles
The warm-up and activation drills switch on stabilisers like the glutes and hip flexors, so the big muscles fire properly when you run. That means more powerful, efficient strides.

2. Fixes Imbalances
Single-leg work (step-ups, lunges, unilateral lifts) ensures both sides of your body pull their weight. This reduces overcompensation, sharpens running form, and helps prevent common issues like knee pain or shin splints.

3. Improves Mobility
Stretching and mobility drills keep hips, hamstrings, and calves loose — areas runners often struggle with. Better flexibility means smoother movement, longer strides, and less joint strain.

4. Prevents Injury
By targeting weak spots and supporting muscles (glutes, core, stabilisers), this workout improves alignment and posture. That lowers the risk of overuse injuries and keeps you training consistently.

5. Boosts Power and Efficiency
Explosive plyometrics (box jumps, broad jumps) build stride power, while heavy lifts (squats, deadlifts) create a stronger foundation. Together, they make running feel smoother and less energy-draining.

The Big Picture:
This workout balances strength, mobility, and power. Done regularly, it makes you faster, more resilient, and less prone to injury — so you can spend more time enjoying the run, not recovering from setbacks.

Overall Benefits

  • Balanced Strength – Reduces imbalances that lead to overuse injuries.

  • Stronger Joints – Builds tendon and ligament support around knees, hips, and ankles.

  • Better Form – Improves efficiency so you waste less energy with every stride.

  • Injury Resilience – Lowers the risk of common running niggles and setbacks.

Stick with this programme and you’ll not only build stronger, more powerful legs but also run more consistently, recover better, and perform at a higher level.

Let me know how you get on — and don’t forget to book your regular sports therapy session with me to keep everything moving well.

Disclaimer

This programme is provided for general guidance only. If you are new to training at this intensity, or if you have any existing health conditions or injuries, please consult a healthcare or fitness professional before starting.

Participation is at your own risk. Raw Power cannot accept responsibility for any injuries or issues that may arise. Always listen to your body, use proper form, and train within your limits to stay safe.

By following this programme, you acknowledge and accept these terms.

Simon Harrison