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Plyometric Workout for Runners

by Duncan W.

Program Description

To improve running efficiency for runners

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2025 08:20
  • Last Edited
    Jun 18, 2025 08:01

Summary

Elevate your running game with this 4-week Plyometric Workout designed specifically for runners. Committing just one day a week, you'll engage in explosive movements that enhance your speed, power, and agility. Each session includes dynamic exercises like jump squats and box jumps, strategically structured to improve your overall performance while minimizing injury risk. Get ready to unleash your potential and take your running to new heights!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
0.5-1 mins
-
2
Jump Squat
3
6-12 reps
-
3
Split Squat Jump
3
6-12 reps
-
4
Box Jump
3
8 reps
-
5
Depth Jump
3
6-12 reps
-
6
Skater Hop
3
6-10 reps
-
7
Bounding (Power Stride)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings (Front-Back)
2
10 reps
-
3
High Knee
2
20 reps
-
4
Butt kick
2
20 reps
-
5
Lunge With Twist
1
20 reps
-
6
Jump Squat
3
12 reps
-
7
Box Jump
3
8 reps
-
8
Skater Hop
3
20 reps
-
9
Bounding (Power Stride)
3
20 reps
-
10
Depth Jump
3
8 reps
-
11
Light Jog
1
3 mins
-
12
Hamstring Stretch
1
30 secs
-
13
Quadriceps stretch
1
30 secs
-
14
Calf stretch
1
30 secs
-
15
Hips Flexor Stretch
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings (Front-Back)
2
10 reps
-
3
High Knee
2
20 reps
-
4
Butt kick
2
20 reps
-
5
Lunge With Twist
1
20 reps
-
6
Jump Squat
3
12 reps
-
7
Box Jump
3
8 reps
-
8
Skater Hop
3
20 reps
-
9
Bounding (Power Stride)
3
20 reps
-
10
Depth Jump
3
8 reps
-
11
Light Jog
1
3 mins
-
12
Hamstring Stretch
1
30 secs
-
13
Quadriceps stretch
1
30 secs
-
14
Calf stretch
1
30 secs
-
15
Hips Flexor Stretch
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings (Front-Back)
2
10 reps
-
3
High Knee
2
20 reps
-
4
Butt kick
2
20 reps
-
5
Lunge With Twist
1
20 reps
-
6
Jump Squat
3
12 reps
-
7
Box Jump
3
8 reps
-
8
Skater Hop
3
20 reps
-
9
Bounding (Power Stride)
3
20 reps
-
10
Depth Jump
3
8 reps
-
11
Light Jog
1
3 mins
-
12
Hamstring Stretch
1
30 secs
-
13
Quadriceps stretch
1
30 secs
-
14
Calf stretch
1
30 secs
-
15
Hips Flexor Stretch
1
30 secs
-
Week 1
1 / 4 Weeks
Day 1
1
Pogo Hop
3 Sets
0.5-1 mins
-
2
Jump Squat
3 Sets
6-12 Reps
-
3
Split Squat Jump
3 Sets
6-12 Reps
-
4
Box Jump
3 Sets
8 Reps
-
5
Depth Jump
3 Sets
6-12 Reps
-
6
Skater Hop
3 Sets
6-10 Reps
-
7
Bounding (Power Stride)
3 Sets
20 Reps
-