Try this 20 min circuit to improve upper body strength for running
AMRAP - As Many Rounds as Possible in 20 mins
1-2 mins rest between rounds
10 Pike Press ( you can use a step)
30 - Sec Dead Hang
10 - 15 Reverse Pull Ups ( Bar or TRX Straps)
10 - Front Raise (Weight Plate or Band)
10 - 15 Close Grip Push Ups
10 - Ab Roller