Running leg workout – Session 2 – advanced

runningAdvancedAllUpdated 27/02/2026

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Goal

Improve performance and help prevent injuries by strengthening the lower body and core stability. Advanced plan for legs running session 2. Prioritize ankle and knee stability and progress the load week by week. Keep your breathing controlled and adjust training volume and intensity to how you feel.

Workout plan

#1Beginner

Burpee

15 repswithout matarse. Es the entrada in calor

Extension and hip flexion standing

#2Beginner

Extension and hip flexion standing

15 repsdo on BOSU. forward levanto knee. each leg

Forward lunge on BOSU

#3Intermediate

Forward lunge on BOSU

15 repseach leg

Raise of calves standing with dumbbells

#4Beginner

Raise of calves standing with dumbbells

30 reps

Half squat single-leg on BOSU

#5Intermediate

Half squat single-leg on BOSU

15 repseach leg

Raise of knees or skipping

#6Advanced

Raise of knees or skipping

40 reps

Half squat raising arms

#7Beginner

Half squat raising arms

20 reps

Lateral lunge with dumbbells

#8Intermediate

Lateral lunge with dumbbells

20 reps

High lunge supporting the other leg on a bench

#9Beginner

High lunge supporting the other leg on a bench

15 repseach leg

Jump with legs together on a flat bench

#10Beginner

Jump with legs together on a flat bench

20 reps

Glute bridge with raise of one leg

#11Beginner

Glute bridge with raise of one leg

20 repseach leg

Lunge with the other leg elevated or squat Bulgarian

#12Intermediate

Lunge with the other leg elevated or squat Bulgarian

15 repseach leg

Abduction high of one leg reclined on the floor

#13Beginner

Abduction high of one leg reclined on the floor

20 repseach leg

Adduction of one leg standing with a cable machine

#14Intermediate

Adduction of one leg standing with a cable machine

20 repseach leg

Knee flexion self-assisted

#15Beginner

Knee flexion self-assisted

10 repsDobla the knee the máx. que puedas. Ayúdate with the leg sana. Mantén the position of máx. flexion durante 6-10 seg.

Jump plyometric from bench

#16Advanced

Jump plyometric from bench

15 reps

Jump forward to feet together

#17Beginner

Jump forward to feet together

15 reps

Half squat leg backward

#18Beginner

Half squat leg backward

15 repseach leg