This plan is ideal for distance runners who have completed the Foundational Strength & Conditioning for Runners plan (or have basic S&C experience) and are ready to challenge themselves with more advanced, performance-oriented training.
This 10-week intermediate strength and conditioning plan is designed for runners who have already built a base of strength and mobility and are ready to progress toward more advanced movement patterns and intensities. With a continued focus on running-specific performance and injury prevention, this plan introduces loaded exercises, plyometrics, and more challenging variations to support enhanced neuromuscular coordination, power, and strength.
Each session remains time-efficient (20–35 minutes), and the structure is designed to fit into a busy runner’s weekly routine without compromising run training quality or recovery.
Equipment Needed: Light weights or dumbbells, resistance band, and Swiss ball (or suitable alternatives).
Key Plan Benefits:
-Continued access to my personal YouTube exercise videos
-Simple form cues and clear rationale for every exercise
-Evidence-based programming designed specifically for runners
-Structured progression from foundational to advanced movements
-Built-in recovery and deload weeks for long-term adaptation
Follow me on Instagram @steve.snc.run for updates on upcoming plans and more running content!
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