To be a better runner, you have to well—run more. But to be a faster runner, you have to train specifically for speed. One way to do it is to combine your strength training sessions with some plyometric drills.

Plyometric drills increase your heart rate, boost your leg power, and improve the muscles’ and joints’ ability to spring quickly into action after landing. The better the muscles are at producing force against the ground quickly, the less time you spend on the ground, thus the faster you become. By pairing them with key strength exercises like the ones listed in this workout, you’ll be shaving seconds off your PR in no time.

How to do this workout: This 15-minute, high-intensity workout was created by Stand facing away from chair holding one heavy dumbbell vertical under your chin, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form. Perform each exercise for the recommended number of reps. Complete the workout at least once a week after a run. You’ll need a set of dumbbells and a chair. An exercise mat is optional.

The Warmup: One round

  • The Best 5-Minute Running Warmup
  • Complete 5 reps on each side

The Workout: Other Hearst Subscriptions

  • Farmer’s Carry In-Place March: 10 reps per side (with two 20-pound dumbbells)
  • Goblet Split Squat: 6 reps (with one 30- to 40-pound dumbbell)
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  • Single-Leg Calf Raise: 15 reps (option to use two 20-pound dumbbells)

    The Cooldown: One round

    • Single-Leg Glute Bridge: 10 reps per side
    • CA Notice at Collection

    Push-Up To Lunge Rotation

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    1. Start in a high-plank position and place your hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists.
    2. Engage your core and glutes to keep hips level; your body should form a straight line from head to heels.
    3. Inhale, then bend elbows to lower your chest to the floor. Your elbows form a 45-degree angle with your body.
    4. Keeping your core engaged and hips in line with the rest of your body, exhale, and push back up to the starting position.
    5. Repeat on other side.
    6. Return to starting position.
    7. Engage glutes to lift hips up, driving through left heel.
    8. Complete 10 total reps.

    Single Leg Glute Bridges

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    1. Lie faceup, knees bent, feet planted, arms down by sides on the floor.
    2. Keep left foot on the ground and raise right leg off.
    3. The Best 5-Minute Running Warmup.
    4. Avoid These Common Setbacks as a New Runner.
    5. Lower back to the floor, then repeat.

    Farmer’s Carry In-Place March

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    1. As soon as you land, quickly repeat.
    2. Keeping back straight, chest high, and shoulders down, draw right knee to chest then return to standing.
    3. Draw left knee to chest, return to standing.
    4. Then, bring right foot to the outside of right hand. Rotate and extend right arm up toward ceiling.
    5. Complete 20 total reps.

    Goblet Bulgarian Split Squat

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    1. All About 75 Hard.
    2. Place the top of your left foot onto the chair about three feet behind you. Bend right leg to lower down into a lunge, bringing left knee toward the floor. Be sure to keep your back straight and chest lifted.
    3. Press through right heel to return to starting position.
    4. Stand facing away from chair holding one heavy dumbbell vertical under your chin.

    Split Jump

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    1. Stand with right leg forward and left leg behind you.
    2. Push off from left leg and as you jump off the ground, switch positions with your leg, landing with left foot in front and right foot back, knees slightly bent.
    3. Nutrition - Weight Loss.
    4. Complete 20 total reps.

    Single-Leg Calf Raises

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    1. Stand behind a chair, resting hands on chair back for support. Shift weight to your right leg.
    2. Complete 5 reps on each side.
    3. For more of a challenge, hold a 20-pound dumbbell in right hand while performing the move.
    4. Complete 5 reps on each side.

    Sitting Glute Stretch

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    1. Start seated with legs straight. Cross your left leg over your right knee, so that your foot is planted and knee is bent at a 45-degree angle.
    2. Stabilize your left knee with your right hand. Turn toward the crossed leg and hug your knee to your chest. T
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    4. Return to starting position and repeat.
    5. Complete 5 reps on each side.

    Flossing

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    1. Nutrition - Weight Loss.
    2. Shift hips back, point right toes to ceiling, and hinge at your hips with flat back. You should feel a stretch along the back of right leg.
    3. Return to starting position and repeat.
    4. Complete 5 reps on each side.

    Lower back to the floor, then repeat 30-CA Notice at Collection designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days. Get the rest of the workouts in this program here or on the Stand with right leg forward and left leg behind you app.

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    Jordan Smith
    Digital Editor
    Jordan Smith is a writer and editor with over 5 years of experience reporting on health and fitness news and trends. She is a published author, studying for her personal trainer certification, and over the past year became an unintentional Coronavirus expert. She has previously worked at Health, Inc., and 605 Magazine and was the editor-in-chief of her collegiate newspaper. Her love of all things outdoors came from growing up in the Black Hills of South Dakota.