Strength Plans

for current Run Coaching clients only

  • Recommended equipment for home

  • Bridge App programs: email me for sign-up link.

  • Google Doc programs: save a copy. Do not edit original doc!

    • Foundations: start here

      • Runner Foundations 1: Beginner. 6 weeks, 2 days/week, 40-50min ea. Equipment: dumbbells, stability ball or sliders, resistance bands

      • Runner Foundations 1, 3 day: Beginner-Intermediate. 6 weeks, 3 days/week. 30-40min ea. Equipment: dumbbells, stability ball or sliders, resistance bands

      • Essential Core Program: All levels. 9 weeks, 2 days/week, 15-20min ea.

    • Trail and Ultra

      • Strength for Trails: Intermediate-Advanced. 6 weeks, 2 days/week, 45-60min ea.

    • Half and Full Marathon

      • Speed/Stamina Phase. Intermediate. 6 weeks, 2 days/week, 45-60min ea. Equipment: dumbbells, kettlebell (optional), slider, mini band

      • Boston (or other hilly) Marathon Prep, Phase 1: Intermediate. 6 weeks, 2 days/week, 45-60min ea. Equipment: dumbbells, bands, stability ball

      • Marathon Prep, Phase 2: Intermediate. 11 weeks, 1-2 days/week. 45-60min ea. Equipment: dumbbells, bands, stability ball, sliders. Begin program 12 weeks out from goal race.

      • Off-Season Strength Build: Intermediate. 6 weeks, 3 days/week. 50-60min ea. Equipment: dumbbells, bands, pull up bar, bench

    • 5K and 10K

      • Short Distance Strength. Intermediate. 8 weeks, 3 days per week, 30-40min ea. Equipment: dumbbells, resistance band, sliders or stability ball.

      • Masters Short Distance Strength. Same as above, but modified for runners 40+.

      • Speed/Stamina Phase. Intermediate. 6 weeks, 2 days/week, 45-60min ea. Equipment: dumbbells, kettlebell (optional), slider, mini band

    • Prehab and Mobility

      • 5 Minute Pre-Run Warmup: All levels, 1 routine, 5-10 minutes

      • Happy Hamstrings: All levels. 4 weeks, 3 days/week, 20-30min ea.

      • IT Band Prehab: All levels. 1 routine, 10-15 minutes

      • Non-weight Bearing: All levels. 6 weeks, 3 days/week. 30-40min ea. Appropriate for those with foot injury.

      • Hip Mobility: All levels. 1 routine, 5-10 minutes

      • Foot Intrinsics and Calf Prehab, Level 1: 1 routine, 10-15 minutes

      • Foot Intrinsics and Calf Prehab, Level 2: 1 routine, 10-15 minutes

Videos

How to Breathe

10 minute Lower Body Foam Roll

10 minute Upper Body Foam Roll

More coming soon!

Fueling

Runner’s Fueling Cheat Sheet: calculate rough estimates of how much fueling you need before and during runs.

More coming soon!