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A 24-week runner-specific strength program to improve performance, durability, and injury resilience. The program is divided into 4 progressive 6-week blocks, using gradual overload to build strength and stability while complementing run training, followed by a deload in week 6 to absorb training and recover before the next phase. Designed to help runners stay strong, balanced, and consistent through every season of training.
Structure
4 blocks each with a 6-week duration
Progressive overload weekly, with the 6th week devoted to deload
What’s Included
Push Focus Day: Upper body pushing strength for posture, power, durability
Lower Body Focus Day: Leg strength, stability, and injury resilience for runners
Pull Focus Day: Posterior chain and upper back strength for form
Core/Mobility Bonus: Stability, mobility, and recovery to support efficient running
A 24-week runner-specific strength program to improve performance, durability, and injury resilience. The program is divided into 4 progressive 6-week blocks, using gradual overload to build strength and stability while complementing run training, followed by a deload in week 6 to absorb training and recover before the next phase. Designed to help runners stay strong, balanced, and consistent through every season of training.
Structure
4 blocks each with a 6-week duration
Progressive overload weekly, with the 6th week devoted to deload
What’s Included
Push Focus Day: Upper body pushing strength for posture, power, durability
Lower Body Focus Day: Leg strength, stability, and injury resilience for runners
Pull Focus Day: Posterior chain and upper back strength for form
Core/Mobility Bonus: Stability, mobility, and recovery to support efficient running