Run Resilient
Dad Bods Australia
Cross Country, Marathon, Triathlon, Youth Sports, Track & Field, EnduranceAchieve your best race yet with a 13-week strength program built from over 15 years of endurance experience, including my own as a competitive triathlete. This program is tailored specifically for distance runners, combining proven periodisation with precision to enhance strength, power, and running efficiency.
Each session has a RAMP protocol warm up to prime your body for movement. A plyometric section to enhance explosive power, improve running efficiency, and reduce the risk of injury, a strength section aimed specifically at enhancing your running and a cool down to ensure you're ready to go for the next session.
Each phase compliments your in-season running program, helping you stay strong, injury-free, and primed to peak for your 5K, cross country or half marathon or marathon.
This program is periodised into an accumulation phase(4 weeks), transmutation phase(4 Weeks), realisation phase(4 Weeks)and a restoration phase(1 Week)
Designed by an runner, for runners, this program ensures every session moves you closer to your goals with the specificity that runners deserve. At $130 for the entire 13 week program, this is broken down into just $43/month. With 3 sessions a week, this is just a little over $3.50 per session!
A
Assault Bike
1 x 5:00 @ 4
B1
Glute Bridge
2 x 10
B2
Plank with Knee Drive
2 x 10
B3
Single-Leg Stance with Arm Drive
2 x 10
C1
WORLD'S GREATEST STRETCH
2 x 0:20
C2
Deep Squat to Hamstring Stretch
2 x 5
C3
HIP CARs
2 x 5
D1
A Skip to A Run
3 x 20
D2
Pogo Jump
3 x 10
E
1 1/4 Front Squat
3 x 8 @ 60 %
F
Romanian Deadlift
3 x 10 @ 70 %
G1
Bent Knee Calf Raise
3 x 8
G2
Glute-Ham Raise
3 x 10 @ 0 kg
A
Assault Bike
1 x 5:00 @ 4
B1
Glute Bridge
2 x 10
B2
Plank with Knee Drive
2 x 10
B3
Single-Leg Stance with Arm Drive
2 x 10
C1
WORLD'S GREATEST STRETCH
2 x 0:20
C2
Deep Squat to Hamstring Stretch
2 x 5
C3
Four point Squat
2 x 5
D1
Lateral Bound
3 x 16
D2
Backward Sled Drag
3 x 20 @ 7
E
Bulgarian Split Squat
3 x 16 @ 70 %
F
Bent Over Row
3 x 10 @ 70 %
G1
Copenhagen plank
2 x 0:20
G2
Tibialis Wall Raises
2 x 10
A
Assault Bike
1 x 5:00 @ 4
B1
Glute Bridge
2 x 10
B2
Plank with Knee Drive
2 x 10
B3
Single-Leg Stance with Arm Drive
2 x 10
C1
WORLD'S GREATEST STRETCH
2 x 0:20
C2
HIP CARs
2 x 4
C3
Four point Squat
2 x 5
D1
Depth Jump (low box)
3 x 6
D2
Sled Push
4 x 20 @ 7
E
Trap Bar Deadlift
3 x 8 @ 70 %
F
Step Down
3 x 16 @ 70 %
G
Paloff Press
3 x 24
Nathan
Hi, I’m Coach Nate, a StrongFirst SFG1 and ASCA L1 accredited coach with over 20 years of experience as an athlete and coach. With a background in triathlon, cycling, and military service, I understand the ups and downs of a fitness journey. My approach is personalized to meet your unique goals, whether you're just starting or pushing for your next milestone.