STRENGTH SETS

2A. BULGARIAN SPLIT SQUAT

(RIGHT AND LEFT)

REPS: 8 REST: Straight to 2b

The OG of single-leg exercises, this movement has high mechanical transfer to running.

Your torso angle can change the way the lower body takes the load: leaning forward provides a hip-centred movement, while an upright torso provides a more knee dominant pattern.

2B. SINGLE-ARM DB BENCH PRESS

REPS: 8

REST: 60 secs, then back to 2a

SETS: 4

Arm propulsion is hugely important here.

Make sure you keep your trunk engaged through each rep and focus on owning the movement before adding too much load.