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
Apr 28, 2025 08:20

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

-