Free plan builder

Your running week, with strength built in

Tell me how you run and where it hurts. You get week 1 of a runner-specific strength plan — scheduled so it never sabotages your key runs. No signup.

1 · What matters most right now?
2 · Goal race distance
3 · Any current pain or recent injury?

Leave empty if you're pain-free. The builder removes exercises that stress the areas you pick and weights the plan toward prehab work for them.

4 · Which days do you run?
5 · Strength days per week
6 · Equipment you can use
7 · Strength training experience
Optional · 60-second self-tests
Stand on one leg, eyes open. Stop the clock when you wobble out.
Foot flat, how far from the wall can your toes be while the knee still touches it? (4 in ≈ 10 cm)

Pick your hardest-run and long-run days from the days you actually run.

Week 1 of 12

Your strength week

Placement rules applied: no heavy legs the day before your hardest run · only light work after your long run · strength days spread apart where your week allows · at least one full rest day.

This is week 1. The other 11 build on it.

  • Weeks 1–4 · Build capacity where your answers say you need it most
  • Weeks 5–8 · Single-leg strength, heavy basics and a stable pelvis
  • Weeks 9–12 · Power, plyometrics and speed — plus a deload week 7
Get the full 12-week plan — $19

One-time payment · instant unlock code · already bought? Unlock here

Free · no card needed

Nothing here is saved — take a copy with you

I don't store your plan on a server and never asked you to sign up, which also means close this tab and you'll be answering the seven questions again. Print it now, or have me email you the Runner's Strength Starter Week: a printable PDF with the four scheduling rules and a full sample week you can stick on the fridge while you decide.

Email me the printable week

One email with the PDF, plus the occasional new guide. Unsubscribe in one click.