As a distance runner do you find yourself unsure where to start with S&C?
Do you find that mixed messaging online around S&C has stopped you from getting started?
Do you want to improve your running and help prevent injuries?
If you answered yes to one or more of the above questions, you are in the right place!
Overview:
This 10-week, evidence-based strength and conditioning (S&C) plan is designed specifically for distance runners. It offers a structured, easy-to-follow introduction to mobility, strength, and power using mainly bodyweight exercises. Sessions are time-efficient (15–30 minutes) and focus on gradually increasing training volume to build resilience, movement quality, and strength endurance without overloading your schedule.
Main Aims:
-Develop foundational strength and mobility
-Improve movement efficiency and injury resilience
-Increase strength endurance through progressive volume
-Build confidence with key functional movements
-Support long-term athletic development for runners
Who It’s For:
Ideal for any distance runner, from beginners to experienced distance runners, who want to begin or return to S&C with a simple, structured, and no equipment.
Plan Details:
Duration: 10 Weeks
Sessions per Week: 2 strength and 1 mobility
Total Sessions: 30
Time Commitment: Each session is just 15–30 minutes
Equipment Needed: Minimal—bodyweight focus with optional light weights
Progression: Week-by-week increase in volume while emphasizing movement quality and control
Key plan benefits:
- access to my personal youtube exercise videos
- understand the rationale for every exercise and simple to follow steps form cues
- evidence based, easy to follow, time efficient to fit busy runner schedules
Once you complete this plan you can progress to the next S&C block (stay tuned!)
Walter Endurance Co.
Running and S&C coach with 10+ years of elite level coaching experience. Competitive runner for 15 years and also competed internationally for Ireland in Triathlon.
I offer evidence based training plans that offer various levels of support. T