This 16-week program was built by a runner, for runners—designed to fit seamlessly into your training without leaving you too sore for your next workout.
You’ll train 3 days per week using a proven total-body approach:
Lift 1 – Upper + Posterior Chain Focus: Strengthen your back, glutes, hamstrings, and shoulders—key areas for posture, power, and injury prevention.
Lift 2 – Lower Body Focus: Build running-specific leg strength and muscular endurance to support speed and efficiency.
Lift 3 – Power + Stability: Develop core strength, single-leg control, and explosive movement to improve turnover and reduce injury risk.
Each 4-week block progresses your strength safely with:
3 progressive weeks (increasing challenge through reps, tempo, or load)
1 deload week (to help you recover, absorb gains, and stay consistent)
Whether you’re training for a race or building a strong base between training cycles, this blueprint will help you run stronger—not just longer.
This 16-week program was built by a runner, for runners—designed to fit seamlessly into your training without leaving you too sore for your next workout.
You’ll train 3 days per week using a proven total-body approach:
Lift 1 – Upper + Posterior Chain Focus: Strengthen your back, glutes, hamstrings, and shoulders—key areas for posture, power, and injury prevention.
Lift 2 – Lower Body Focus: Build running-specific leg strength and muscular endurance to support speed and efficiency.
Lift 3 – Power + Stability: Develop core strength, single-leg control, and explosive movement to improve turnover and reduce injury risk.
Each 4-week block progresses your strength safely with:
3 progressive weeks (increasing challenge through reps, tempo, or load)
1 deload week (to help you recover, absorb gains, and stay consistent)
Whether you’re training for a race or building a strong base between training cycles, this blueprint will help you run stronger—not just longer.
