Running Strong Program
12 week periodised strength program
Lower- and upper-body strength sessions
Strength to support your running goals and prevent injury
30 to 60 minute gym-based workouts
About the Program
Strength training is a key component of injury-resilient running and long-term performance, yet it’s often overlooked.
This program is designed to support your running goals, whether you’re training for your first 10 km or preparing for a half or full marathon. The strength sessions complement your running by improving efficiency, building durability and helping you arrive at race day healthy and prepared to perform.
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Improved running efficiency and strength to support faster, more confident running
Reduced injury risk through targeted strength work that complements your run training
Greater capacity to handle training load and progress your mileage safely
Increased confidence in the gym, knowing your strength work has a clear purpose
Optimal preparation for race day, whether you’re building toward your first 10 km or a half or full marathon
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Level 1: Ideal for those focusing on the fundamentals of strength training to support running.
2 × lower-body strength sessions per week
30–45 minute sessions
Level 2: For those looking to get more from their strength sessions. Includes everything from Level 1, plus upper-body work and compound lifts.
2 × full-body strength sessions per week
1 × lower-body strength session per week
45–60 minutes per session
Both programs provide exercise regressions, progressions and swaps to suit your needs.
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Across your 12-week program, you’ll complete three 4-week training blocks.
Within each 4-week block, you’ll perform the same exercises on each training day, allowing you to build skill, confidence and strength. The volume (sets × reps × load) will progressively increase over time to ensure continued adaptation.
Regardless of the chosen level, each session includes:
A structured warm-up
A main strength block
Both level 1 and 2 programs include clear regressions, progressions and exercise swaps to suit your current capacity.
If you’d like support with your running training or a fully individualised plan, book in for an individualised programming consult.
Inside The App
Your daily dashboard gives you a clear snapshot of the day ahead — including assigned training sessions, daily habits and tasks, plus access to on-demand support when you need it.
A weekly training overview shows everything scheduled for the week, with the flexibility to easily reschedule sessions so your program fits around real life.
Session-by-session guidance lets you view each workout at a glance, with video demonstrations included so you feel confident and prepared before you start.
Built-in tracking allows you to log completed sessions, including weights, sets and reps, so your training volume is recorded and your program can progress week to week.
$89
2 sessions per week
$7.24/week
Inclusions:
12-week periodised strength program, inclusive of 2 lower-body strength sessions per week, 30- to 45-minutes in duration
App access delivering your weekly training schedule and program, with video demonstrations, built-in progress tracking and habit logging
Ongoing email support
$99
3 sessions per week
$8.25/week
Inclusions:
12-week periodised strength program, inclusive of 3 upper- and lower-body sessions per week, 45 to 60-minutes in duration
App access delivering your weekly training schedule and program, with video demonstrations, built-in progress tracking and habit logging
Ongoing email support