Leg Strengthening

[Gintoki]

i'm a 16 y/o man, and
i been running for 5 months,
my 5K record are 24 minutes
and 10 record is about 50 minutes,

i want to improve my PR and i don't think i can improve this just by doing
endurance training, Look, i have no coach and basically just reading books about running and
reading some tips and watching videos from internet.

can any suggest a good leg strengthening for me?
oh, btw i got minor injuries before, like in calf, achilles and
minor pain in knee.

thank you.

[orionparker]

There is no silver bullet to replace training. You need consistent training and a lot of it to get better. Some strength training will help you in the injury department though. The single leg squat is one of the most important for me. Even add some dumbbells if you want extra weight. Add in some clam shells, fire hydrants, leg lifts, mountain climbers and some planks for core.