This plan is for runners who are looking to introduce strength training (x2 sessions) into their weekly calendar.

The programme offers specific mobility, pre-activation, plyometric and strength exercises for running. Functional movement patterns such as squat, hinge, lunge, push and pull are introduced and progressed over the 12-week block, helping to lay a strong foundation of strength to keep you injury free and enhance your running ability.

To carry out this programme you will need access to resistance bands and 5-20kg dumbbells. Some exercises can be completed with body weight, however, weights are advised in order to promote progressive overload for strength improvement.

The use of the RPE scale for each exercise will help guide exercise intensity and weight selection to target the desired physical adaptation(1 being easy, 10 being maximal). For each block there is also guidance around what % of 1RM you should be working at in order ensure the desired physical quality is being targeted.