12 Week Trail Run Strength Program

Run Resiliently PT & Performance

Marathon, Multi-sport
Coach
Dr. Anh Bui, PT, DPT, CSCS

The Run Resiliently 12 week strength program for trail runners is a great intermediate program to improve strength, durability, and improve performance during training. In order to run faster and longer on the trails, you need to first run stronger. I’ve combined my many years of experience working with some of the best trail runners in the country and organized it into a 12 week program for you. The program is a balance between upper and lower body exercises, agility, and eccentric loading to prep you for races with varying terrain. There will be twice a week mobility programs that will teach you how to mobilize and roll key muscles to optimize recovery and reduce risk of injury.

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Reduced Injury Risk
Strength training CAN reduce your risk of overuse injuries and help you become a more durable athlete. In a 2017 systematic review in the British Journal of Sports Medicine, JB Lauersen et al published "Strength Training as superior, dose-dependent and safe prevention of acute and overuse sports injuries". 4000 individuals had decreased risk of sports injury and no adverse outcomes.
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Faster Performance Times
Incorporating resistance training will yield faster running times through 1) efficiency in recruiting fast twitch muscle fibers and 2) decreased fatigue. Being a more durable athlete also means reduced injury risk and allowing you to train at a higher level more consistently.
Features
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Programming 4 days per week
Two days of mobility work and 2 different strength programs/week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Program is delivered entirely through the TrainHeroic App, which allows you to view program on a daily basis and log weights used.
Equipment
Required
Mini Bands // Power Band // Dumb bells // Box or Bench // Bosu Ball or wobble board
Recommended
Squat Wedge
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Sample Week
Week 1 of 12-week program
Sunday
Trail Mobility Day 1

A

Standing Knee drives

1 x 20

B

Couch Stretch (Hip Flexors)

1 x 1:00

C

Foam Roll Quads

1 x 2:00

D

Lacrosse ball to Calf

1 x 2:00

Tuesday
Strength A1

A1

Monster Walk

2 x 15

A2

Lunge with twist

2 x 15

A3

Banded Rows

2 x 15

B1

Squat with Heel Lift

3 x 10 @ 25 lb

B2

Hipity Hop

3 x 40

B3

Push-Up

3 x 10

C1

Single Leg Step Down

3 x 10

C2

Single Leg Bent Knee Calf Raise

3 x 10

C3

Single Arm Bent Over Row

3 x 12 @ 15 lb

C4

Plank

3 x 0:30

Wednesday
Trail Mobility Day 2

A

TFL Release with ball

B

Foam Roll Hamstrings

1 x 2:00

C

Foam Roll Adductors

1 x 2:00

D

Thoracic Spine Extension Foam Roller

1 x 20

E

Open books

2 x 10

Friday
Strength B1

A1

Reverse Monster Walk

2 x 15

A2

Twisted Warrior

1 x 10

A3

Banded Shoulder Circles

1 x 10

B1

Stiff Leg Dumbbell Deadlift

3 x 12 @ 25 lb

B2

Squat Jumps

3 x 15

B3

Deadbug

3 x 30

C1

Lateral Step Up

3 x 10 @ 10 lb

C2

Pogo Jumps

3 x 0:30

C3

Half Kneeling Overhead Press

3 x 10 @ 10 lb

C4

Suitcase Carry

3 x 25 @ 25 lb

Coach
coach-avatar Dr. Anh Bui, PT, DPT, CSCS

Doctor of Physical Therapy, Strength & Conditioning Coach, and certified USATF run coach. Dr. Anh is a former XC & track athlete from UC San Diego and is currently an elite marathoner. She founded her physical therapy practice in 2021, Run Resiliently, which is based in Oakland, CA. She is an orthopedic PT and specializes in management of running injuries.

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To run faster and longer, you must run stronger.

My strength programs blend physical therapy exercises with strength & conditioning to keep you running resiliently.

Get 12 Week Trail Run Strength Program
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FAQs
How long do I have access to the program?
1 year after date of purchase through TrainHeroic app.
How do I know how much weight to use?
Each workout has a general recommended weight based on perceived effort. Keep in mind, if you do strength training after a hard interval workout, your perceived effort can be higher even when lifting slightly lighter weights. Strength training should complement running and not take away from it.
How should I program strength around running?
Generally, strength train on workout days to keep easy days as true recovery days. If you choose this route, I recommend separating your run & lift by a few hours to allow recovery.
Is there communication with you?
Regular communication and feedback is not included in this specific program. If you have specific questions about equipment, the program, etc. please email me.
When should I do the mobility exercises?
The mobility exercises help you improve range of motion. This does not need to be done on a specific day. You can do it really on any day, as much as you want to! It’s designed to make sure you roll out each muscle group at least once a week.
The Proof
verified-athlete-avatar Paddy O'leary

North Face Pro Trail Runner

Verified Athlete

""I came out of the 2021 season with more tweaks and injuries that season than I had ever experienced before. Anh not only helped me get healthy again, but also build towards bigger goals and performances. I raced through 2022 with less niggles and injuries and now I'm excited about what the improvements in performances that we can build towards in the years ahead!""

verified-athlete-avatar David Lam

Trail/Ultrarunner, Running enthusiast

Verified Athlete

"Anh's effective and efficient strength program serves as a blueprint to strengthen a runner's body, enabling them to consistently enjoy their pursuits. With the tools provided, staying injury-free and reinforcing strength seamlessly integrates into any runner's program."

verified-athlete-avatar Allegra Krasznekewicz

Ultra Trail Runner (sub 19 hr 100 mile)

Verified Athlete

"Anh's strength programs are amazing because they are functional and specific to the skills trail runners need to develop, they are achievable & realistic to incorporate into busy schedules, and they drive impactful results. I am more confident in my ability to handle long distances and big vert!"

12 Week Trail Run Strength Program