Strength Programs

Get strong, fast, and injury-proof to help chase down your big running goals.

Have resistance to starting or getting consistent with strength training as a runner?

I get it. I’ve been there. I used to have all the fears and limiting beliefs about lifting. I told myself I was a weak distance runner. I was scared and intimidated to go into the weight room at the gym. I worried lifting would change my body composition and make me ‘bulky’ and slow. I constantly worried my form wasn’t ‘good enough’ and was afraid that people at the gym were judging me or knew I didn’t know what I was doing.

The biggest gamechanger in getting consistent with lifting was becoming educated, informed, and having a structured program to follow. Around here we believe that knowledge is power, and when you know more, you’re more invested, more motivated, and more likely to succeed!

Why should runners strength train?

Long gone are the days where runners are told that to get better at running, you just have to run more. Run more without a basic strength foundation and you’re probably going to get injured. Running has gotten a bad rap of being synonymous with overuse injuries, but it doesn’t need to! Most running injuries are preventable through smart training and proactive strength training – making sure your muscles, tendons, and bones can support high-impact activity and repetitive stress.

On top of preventing injury, strength training has SO many documented benefits. Research has shown strength training:

  • Improves running economy – helping your body become more efficient as you run
  • Improves anaerobic and neuromuscular performance – this can give you a better kick at the end of races
  • Increases overall running performance – time trialers who strength trained were faster than those who didn’t
  • Improves bone health – this means less bone stress injuries, and less age-related health issues (we lose bone every year from age 30 on!)


About My Strength Programs

I have two different styles of strength training programs. The Runner’s Strength Lab is my signature app-based strength program. I also have three PDF-style strength programs – Bulletproof, Faster Better Stronger, and Train Like an Athlete. All programs feature high-quality programming designed to build strength in the areas that runners need it most.

The Runner’s Strength Lab

My signature app-based strength training program for runners who want to lift with intention and for optimal results. The Runner’s Strength Lab is a comprehensive 12-week strength program that covers all your strength and conditioning needs as a runner – progressed and periodized appropriately.

The Runner’s Strength Lab runs in seasonal 12-week mesocycles throughout the year. Registration is only open for 2 weeks at a time, so be sure to snag your spot while it’s open!

For each mesocycle, you’ll have the option to select the Race Build-Up track, the Base Building track, or the Fast Track. Race Build-Up track workouts are 2x/week and 40-45 minutes per session. Base Building track workouts are 3x/week and 50-60 minutes per session. Fast Track workouts are 2x/week and 30 minutes per session. All tracks include an optional additional Core and Stability workout per week (20-30 minutes).


Winter Mesocycle

This mesocycle has already passed for 2024.

Spring Mesocycle

This mesocycle has already passed for 2024.

Summer Mesocycle

Registration opens on Monday, July 8th, 2024 and the program is designed to run through September.

Fall Mesocycle

Registration opens on Monday, September 30th, 2024 and the program is designed to run through December.

What you get in The Runner’s Strength Lab

  • Science-based, high-quality programming that’s going to drive REAL results in your running
  • Strength programs delivered via the app Superset, which means it’s easier than ever to take your workouts wherever you go. You’ll get video demos for every exercise, as well as form cues, substitution options, and the ability to log your weights and leave notes on your progress.
  • Training that can be done with gym access or without – because we’re all about removing barriers here. Equipment needed for the workouts: a few sets of heavy dumbbells or kettlebells, an exercise bench or box, a stability ball, and a few bands (minibands + long bands). For runners who like to train with barbells, there are barbell substitutions offered for many of the moves.
  • Access to me for questions and info on how to integrate strength training with your running

Registration for the Summer Mesocycle is now open!


PDF Running Strength Programs

Bulletproof – $50

A PDF strength program for runners brand new to strength training and/or those who need to build basic full-body strength and coordination before progressing to weights.

  • 8-week progressive program
  • 2 sessions/week
  • 25-30 min/session
  • Equipment: bodyweight and bands only
  • Includes mobility work

Faster Better Stronger – $120

A PDF strength program for runners actively in a race-specific cycle, or for those who have a more limited time to strength train. Designed to help you get stronger, faster, and stay injury free, while balancing the demands of hard run training.

  • 12-week progressive program
  • 2 lifts/week
  • 40-45 min/session
  • Equipment: dumbbells, kettlebells, bands, and a bench
  • Includes a full mobility warm-up

Volume 1

Volume 2

Train Like an Athlete – $120

A PDF strength program for runners or other athletes in their offseason, or anyone looking to get strong, move better, and train using an athletic approach.

  • 12-week progressive program
  • 3 lifts/week
  • 45-60 min/session
  • Equipment: dumbbells, kettlebells, bands, and a bench
  • Option to include barbell work for advanced lifters
  • Includes a full mobility warm-up

Volume 1

Volume 2