There's more to being a great runner than simply pounding the pavement.

Whether you're a distance runner or a sprinter, you can make a lot of speed and endurance gains by hitting the gym. That's where our spring running performance workout comes in: It's designed to challenge key muscle groups for runners, like the posterior chain, quads, hamstrings, hip flexors, and smaller muscles of your lower legs.

Check out the strength-training routine demonstration featuring Will Huntington, C.S.C.S., a CrossFit Level 1 instructor.

This workout was shot on location at Focus NYC.