RUNNER'S
STRENGTH.
Strength training built around your race — not on top of it. Three 16-week blocks for 5K, Half Marathon, and Marathon distances. Stronger legs. Better economy. Fewer injuries. Faster times.
STRENGTH FOR RUNNERS.
Most runners don't strength train because most strength programmes weren't built for runners. Runner's Strength is. The sessions are short, the volume is controlled, and the work is targeted at the exact qualities that improve running economy — lower-body strength, single-leg stability, and reactive plyometric power. No bodybuilding accessories. No interference with your running.
RUNNING ECONOMY FIRST
Heavy strength work and plyometric drills are the two most evidence-backed interventions for improving running economy. Both are programmed every week, every session — that's the whole point.
BUILT AROUND YOUR MILEAGE
Strength sessions are 45 minutes, twice a week (three in early blocks). Designed to fit alongside your existing run plan — Parkrun, club training, marathon block — not replace it. You won't be sore on race day.
INJURY-PREVENTION CORE
Hamstring, calf, and hip strength work in every session — the three most common injury sites for runners. Nordic curls, Copenhagen planks, calf raises. Boring. Effective. Non-negotiable.
PICK YOUR RACE.
Each block is 16 weeks, structured to taper into race day. Pick the distance you're training for — switch when your goal changes.
Heaviest strength work of the three blocks. 5K performance is most responsive to maximal strength gains — going heavy pays off here.
- Heavy compound lifts
- Reactive plyometrics
- Short hill sprint protocols
Balanced strength and strength-endurance work. Building leg durability for the back half of the race when form starts to break down.
- Moderate-load compound work
- Single-leg stability emphasis
- Volume plyometrics
Lower-intensity, higher-volume strength work that supports high weekly mileage. Sharper taper in the final 3 weeks — fresh legs on the start line.
- Hip and posterior chain focus
- Calf and foot durability
- Aggressive race-week taper
IS THIS YOU?
- You already follow a running plan — club, coach, Garmin, or self-built — and just need the strength piece
- You've picked up a recurring injury (shin splints, IT band, Achilles, hamstring) and want to make your legs more robust
- You're chasing a PB at 5K, Half, or Marathon and want every legal advantage
- You've tried "runner's strength training" in books or magazines but never had a structured plan to follow
WEEK 1. HALF BLOCK.
Three short sessions in the first week of the Half Marathon block. Sessions are designed to slot into a 4-5 run/week training schedule without overlapping your hard run days.
- Box Jump4 × 4
- Trap Bar Deadlift4 × 5 @ RPE 7
- Bulgarian Split Squat3 × 8/side
- Single-Leg Calf Raise3 × 12/side
- Copenhagen Plank3 × 30s/side
- Pogo Hops3 × 20
- Romanian Deadlift3 × 8
- Step-Up3 × 8/side
- Nordic Curl3 × 5
- Side Plank3 × 30s/side
- Goblet Squat4 × 12
- Walking Lunge3 × 10/side
- Single-Leg Glute Bridge3 × 10/side
- Calf Raise3 × 15
- Dead Bug3 × 10
All three blocks (5K, Half, Marathon) are 16 weeks each. Switch blocks based on your next race.
WHAT YOU NEED.
Runner's Strength is the most minimal-equipment of our gym-based programmes. A standard commercial gym or a basic home setup works. Plyometric work just needs a flat surface.
BUILT BY A PROFESSIONAL.
CONALL McELHOLM
Runner's Strength applies the principles of plyometric and maximal strength training that the endurance literature has been clear on for two decades — runners who lift heavy and jump well, run faster and break less often. 15+ years across elite sport including endurance athletes. MSc in Strength & Conditioning Science. Currently completing a PhD at St Mary's University.
BEFORE YOU START.
START RUNNER'S STRENGTH.
TODAY.
7 days free. £9.99/month after. Cancel anytime.
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