Printable Strength Card for Runners
This one-page strength card is for beginner runners who want a simple add-on to a 5K training plan. It lists three runner-friendly exercises in columns for Exercise, Sets × reps, and Tip. The rows include Squats, 2 × 12, knees track over toes; Reverse lunges, 2 × 8 each leg, upright chest; and Glute bridges, 2 × 15, squeeze at the top. It also notes that the routine is done twice a week on non-running days.
Free printable · PDF
- 1 page
- US Letter — choose “Fit to page” for A4
- PDF, 107 KB
Free for personal, family and classroom use.
Use it as a quick reference during home workouts or gym sessions. Follow the set and rep targets, then check the form tip for each move before starting the next exercise. Keep it near your training schedule so strength work stays consistent alongside your runs.
Good for
- Follow a simple twice-weekly strength routine
- Keep form cues close during workouts
- Pair with a beginner 5K training plan
Tip: Print on letter paper and keep it with your running schedule for easy reference.
4 files · PDF, DOCX, XLSX
Get every sheet: 5k Beginner Training Pack
This sheet plus 3 more in one download, with the editable Word and Excel files. Printable 8-week and 6-week 5k schedules with tick boxes, a run log workbook with weekly totals, a strength routine card and a race-day checklist.
$4.00 USD, one-time 4 files · about $1.00 each
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Printable 5K Beginner Training Schedule
Printable 5K Training Run Log
Printable 5K Race-Day Checklist