We get it. You know you "should" do strength & core work to support your long distance running goals -- but where does the time go? ⏱
Our goal is to make it a no-brainer.
We've developed focused, goal-oriented, complimentary strength and stability routines to prepare you to run your fastest, strongest marathon or half marathon yet -- injury-free! You can use this program to compliment your existing run training: whether your training plan is 20 weeks, 18 weeks, 16 weeks, or even 14 weeks long!
Each workout takes ~30-45 minutes, but we also include a "quick version" (12-15 mins) of each routine, so you can fit it in, no matter what life throws your way.
Here is what you get:
(1) Specific weekly themes truly help support your running strength and form
Each of the weekly workouts has a clear, biomechanically-sound rationale for how the moves support your *actual running!* No more wasting time with exercises that don't translate to your primary goal: running strong & injury-free!
✅ Basic Run Strength and Mobility
✅ Single Leg Stability and Rotational Control
✅ Landing Dynamics
✅ High Mileage Recovery and Form Refinement
✅ Race Prep
(2) Two Levels to Choose From (both are included with your order):
Level 1: "Complete"
Distance confidence: You have not run the distance before; covering the distance will be a significant accomplishment
Workout Comfort & Habits: You have not consistently done strength exercise in the last 4 years; your current exercise is primarily walk, run, cycle, swim, or has been minimal before starting this program
Running Pace: Your comfortable pace is > 10:00 / mile
Level 2: "Compete"
Distance confidence: You are confident you can cover the distance; you have run it in the last 4 years
Workout Comfort & Habits: You regularly do some sort of gym or strength exercise at least 2 times / week; you are comfortable and confident in the gym or a group exercise class
Running Pace: Your comfortable pace is < 10:00 / mile
(3) Guidance with how to incorporate these routines into your training plan
The program includes 20 weeks of workouts, but we provide training calendar integrations for 18 weeks, 16 weeks, or even 14 weeks!
(4) Online Workouts with Minimal Equipment
Our online workout format is optimized for use on your smart phone, tablet, or laptop. You can easily take us to the gym with you! But, to maximize ease of use, all workouts are designed with minimal equipment needs, so you can easily get 'er done in the comfort of your home.
(5) Our expert advice. We're here for you!
Question about an exercise? Dealing with a specific injury and need guidance? We're here for you! Each workout ends in a feedback form where you can send us a private message and get expert feedback from our physical therapists and trainers.