The ultimate 30 day workout challenge for runners

A home workout is a great alternative to an outdoors run or a gym workout, especially if the weather isn’t looking that great, or you’re having to isolate yourself at home.

This is where a 30 day workout challenge for runners comes in handy.

Home workouts are so versatile because they can be done at any time during your day, and even better you don’t have to leave the comfort of your own home.

The key is to find workouts that you enjoy and can comfortably do in your own home.

In this guide we’ll look at:

What is the 30 day workout challenge for runners?
How does a 30 day workout challenge work?
What are the best strength exercises for runners?
How often should runners do strength workouts?
When should runners do strength workouts?
30 day workout challenge for runners Q&A
30 day workout challenge for runners: Day by day plan

Ready?

Let’s get started!

What is the 30 day workout challenge for runners?

The 30 day workout challenge for runners is a series of strength workouts spread across one month.

You complete up to five strength workouts on each day of the 30 day challenge.

The workouts in this 30 day workout challenge are great for runners to complement their running.

As such, they have been designed specifically for runners in mind.

How does a 30 day workout challenge work?

If you run regularly, then you will know the importance of staying strong, healthy and injury free, where possible.

This 30 day workout challenge for runners works by getting you to do strength workouts that help to build stronger muscles, joints and connective tissues.

Many studies have shown the benefits of strength workouts for running performance and economy.

Strength workouts for runners like the ones in this guide are great to do because they help to reduce the risk of injury.

They also contribute to better running form, in other words, these workouts will help you run more efficiently.

What are the best strength exercises for runners?

The best strength exercises for runners are those that focus on:

Full body movements. Also known as ‘compound’ movements, these are movements that use your whole body, including your legs, core, upper body and arms.
Unilateral movements. These are movements that use a single leg or single arm, like in a forward lunge or step-ups. Running is considered a unilateral form of movement, meaning that your legs are moving independently of one another, supporting your body.
Core strength. These are movements that develop your core strength as a runner. Your core is important when running as it helps to keep a strong and stable position for longer.

If you’re new to strength training, then I suggest you start with bodyweight exercises.

Bodyweight exercises are simple to do and beginner-friendly.

You don’t need any equipment to do them and they can be done anywhere – outdoors, in a gym, or from the comfort of your own home.

All the strength workouts in this challenge are bodyweight exercises. However, you can adapt them to incorporate the use of free weights such as dumbbells or kettlebells if you wish.

How often should runners do strength training workouts?

Strength training should be completed between 2 to 3 times per week as part of a well-rounded training plan.

However, you can be flexible when completing strength training.

Some runners, for example, choose to incorporate 4 to 5 shorter 30 minute strength workouts in their training plan and sprinkle these throughout the week.

A strength workout doesn’t have to take longer than 30 minutes.

When should runners do strength training workouts?

The strength workouts in this 30 day workout challenge for runners can be done any time of the day.

However, if you’d like to combine them with a run, then I advise you do them after an easy run.

It’s not advisable to do strength training workouts after a long run or an intense session like a speed training session or hill repeats.

30 day workout challenge for runners Q&A

Q: How many strength exercises are included in the challenge?

A: This 30 day workout challenge for runners includes up to five different strength exercises for each day of the plan.

So over the period of the 30 day plan, you will be doing up to 150 strength exercises.

Q: What order should I complete the strength exercises?

A: Try and do the exercises in the order in which you see them in the plan.

Q: Do I need any gym equipment to complete the strength exercises?

A: No. You do not need any home gym equipment to complete any of the exercises in this challenge as they’re all bodyweight exercises.

However, if you’d like to add free weights, such as dumbbells, then feel free to do so if you feel comfortable.

Q: How long does each strength workout take to complete?

A: Each strength workout will take less than 10 minutes to complete at home, making them perfect additions to your morning routine or lunch break.

Q: What if I find a strength exercise too difficult?

If you find a particular strength workout is too difficult, then don’t be afraid to revert to a previous day or week when you found the workout manageable.

The key is that you are comfortable doing these strength exercises.

Q: I can feel pain when I do a strength exercise, what should I do?

A: My 30 day workout challenge for runners is designed to push you out of your comfort zone.

However, if you experience pain at any point whilst doing any exercise in this plan, then stop the exercise immediately.

Don’t be tempted to push through the pain as this could lead to injury.

30 day workout challenge for runners: Day by day plan

Day 1

Squats x 30 reps
Press ups x 20 reps
Reverse lunges x 30 reps
Plank – hold for 30 seconds
Jumping jacks x 30 reps

Day 2

Curtsy lunge x 30 reps (15 each leg)
Plank with shoulder taps x 20 reps
Forward lunges x 30 reps
Side plank – hold for 15 seconds on each leg
High knees x 45 reps

Day 3

Squat jacks x 30 reps
Press ups x 20 reps
Side lunges x 30 reps
Crunches x 30 reps
Butt kicks x 30 reps

Day 4

Jump lunges x 30 reps
Tricep dips x 25 reps
Hip thrusts x 25 reps
Russian twists x 30 reps
Side-lying leg lifts x 30 reps (15 each leg)

Day 5

Single leg squats x 20 reps (10 each leg)
Superman pulls x 20 reps
Skaters x 30 reps (15 each side)
Lying windscreen wipers x 30 reps
Fire hydrants x 20 reps (10 each leg)

Day 6

Sumo squats x 30 reps
Hip thrusts x 25 reps
Donkey kicks x 30 reps (15 each leg)
Lying toe taps x 30 reps
High knees x 45 reps

Day 7

Squats x 35 reps
Leg lifts x 30 reps
Wall sit squats x 30 reps
Jumping jacks x 35 reps
Plank – hold for 45 seconds

Day 8

Curtsy lunge x 40 reps (20 each leg)
Crunches x 40 reps
Side lunges x 40 reps (20 each side)
Russian twists x 30 reps
Hip thrusts x 30 reps

Day 9

Squat jacks x 35 reps
Leg raises x 30 reps
Fire hydrants x 30 reps (15 each leg)
Burpees x 20 reps
Crunches x 30 reps

Day 10

Jump lunges x 35 reps
Tricep dips x 35 reps
Skaters x 35 reps
Prone leg lifts x 30 reps
High knees x 45 reps

Day 11

Single-leg squats x 30 reps (15 each leg)
Russian twists x 30 reps
Side-lying leg lifts x 30 reps (15 each leg)
Donkey kicks x 30 reps (15 each leg)
Plank with shoulder taps x 30 reps

Day 12

Sumo squats x 30 reps
V-sit ups x 30 reps
Forward lunges x 30 reps (15 each leg)
Press up x 30 reps
Jumping jacks x 40 reps

Day 13

Squats with kickback x 30 reps
Lying toe taps x 30 reps
Knee to stands x 30 reps
Tricep dips x 30 reps
Plank – hold for 45 seconds

Day 14

Squat with knee drive x 30 reps (15 each leg)
Lying windscreen wipers x 30 reps
Hip thrusts x 30 reps
Bicycle crunches x 30 reps
Side-lying leg lifts x 30 reps (15 each leg)

Day 15

Squats x 40 reps
Scissors x 30 reps
Donkey kickbacks x 40 reps (20 each leg)
Superman pulls x 35 reps
High knees x 45 reps

Day 16

Curtsy lunge x 45 reps
Plank with shoulder taps x 40 reps
Fire hydrants x 40 reps (20 each leg)
V-sit ups x 40 reps
Knee to stands x 40 reps

Day 17

Squat jacks x 40 reps
Leg raises x 40 reps
Hip thrusts x 40 reps
Tricep dips x 40 reps
Jumping jacks x 40 reps

Day 18

Jump lunges x 40 reps
Bicycle crunches x 40 reps
Skaters x 40 reps
Donkey kicks x 40 reps (20 each leg)
Plank – hold for 50 seconds

Day 19

Single-leg squats x 40 reps (20 each leg)
V-sit ups x 40 reps
Wall sits – hold for 45 seconds
Crunches x 40 reps
Butt kicks x 40 reps

Day 20

Sumo squats x 40 reps
Lying windscreen wipers x 40 reps
Forward lunges x 40 reps
Russian twists x 40 reps
Side plank – hold for 20 seconds on each leg

Day 21

Squat with knee drive x 40 reps (20 each leg)
Hip thrusts x 40 reps
Burpees x 40 reps
Leg raises x 40 reps
High knees x 40 reps

Day 22

Jump squats x 40 reps
Scissors x 40 reps
Donkey kickbacks x 40 reps (20 each leg)
Plank with shoulder taps x 40 reps
Jumping jacks x 40 reps

Day 23

Squats x 45 reps
Lying toe taps x 40 reps
Reverse lunges x 45 reps
Superman pulls x 40 reps
Knee to stands x 40 reps

Day 24

Curtsy lunge x 40 reps
Press ups x 40 reps
Hip thrusts x 40 reps
Side plank – hold for 20 seconds on each leg
High knees x 45 reps

Day 25

Squat jacks x 40 reps
V-sit ups x 40 reps
Wall sits – hold for 45 seconds
Bicycle crunches x 40 reps
Plank – hold for 45 seconds

Day 26

Jump lunges x 40 reps
Leg raises x 40 reps
Side lunges x 40 reps
Tricep dips x 40 reps
Burpees x 40 reps

Day 27

Single-leg squats x 40 reps (20 each leg)
Press ups x 40 reps
Single-leg glute bridge x 40 reps (20 each leg)
Russian twists x 40 reps
Skaters x 40 reps

Day 28

Sumo squats x 40 reps
Plank with shoulder taps x 40 reps
Fire hydrants x 40 reps (20 each leg)
Side-lying leg lift – 40 reps (20 each leg)
Jumping jacks x 40 reps

Day 29

Squat with knee drive x 40 reps (20 each leg)
Superman pulls x 40 reps
Hip thrusts x 40 reps
Wall sits – hold for 40 seconds
Plank – hold for 45 seconds

Day 30

Jump squats x 40 reps
Scissors x 40 reps
Press ups x 40 reps
Single-leg glute bridge x 40 reps (20 each leg)
High knees x 40 reps

Caroline Geoghegan

Caroline is the founder of Run With Caroline. She is a UK Athletics qualified Run Leader, Run Coach, and Level 3 NASM certified Personal Trainer and has helped hundreds of women to start their running journey and reach their running goals. Caroline began her own running journey in 2008 and since then has gone on to run numerous 5k races, 10k races and half marathons. Based in Cambridge, UK, she actively engages with her local community to support women in starting their running journeys and fostering a passion for running. Beyond running, you'll often find Caroline writing and eating chocolate.

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