Strength Training For Runners: Training by Coach Sean in TrainHeroic

Strength Training For Runners

Sean Fit4Life

Coach
Coach Sean

Our wholesome strength training for runners program will make your pain fade away and help you tackle every mile with ease and efficiency. Overcome any running plateau utilizing this balanced and progressive regimen every day for the next 3 months.

If you are the trail runner who's knee has not been getting better, our program is for you. If you are the all around athlete who wants to be strong and mobile in addition to being a phenomenal runner, this program is also for you.

In this beautiful blend we combine strength, mobility, play, education, foot health, recovery, breath-work, and cold exposure to optimize you and your performance. Using our knowledge and skill set as a performance coach for athletes, we teach you how to successfully empower yourself, train on your own, and perform at your best.

Join our 12 week program and learn to become the best resilient version of yourself.

12 week program which you have access to for a year. 7 days a week programming. Delivered via the app -train heroic. Full video tutorials for every exercise. Log and track your progression every week. Open line to us for any questions.

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Get Strong
Strength is one of the most crucial under-emphasized element in most runner's regimens. One needs to be *strong* to power up that hill, persevere through mileage, and finish impressively through the finish line.
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Get Mobile
Your ability to run without pain and with correct technique is largely based on your body's capabilities to move in a full range of motion. By incorporating mobility training in your daily regimen you will increase range of motion, feel better, and perform better.
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Get Strong Resilient Feet and Toes.
Your ankles, feet, and toes are literally the first thing to hit the ground and the last thing to leave it. By giving them the extra love, you are allowing for full body optimization. This is especially important for those running barefoot and/or in minimalist shoes.
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Get Faster!
Running by definition is a dynamic sport. It is an adventure full of ups and downs, slows and fasts. Increasing your technique and speed is crucial to becoming the best runner you can be.
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Have Fun!
A goal helps kick starts our journey, but keeping it fun and engaging is what makes it successful long term. Our play days are designed for you to interact with yourself, progress every time, and have the best time doing so.
Features
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Access to Your Coaches
You have an open line to us for the duration of the program. You can contact us easily through the app or via email.
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Programming 7 days per week
We strongly believe in movement as a lifestyle. We give you something to do every day with some days being more difficult than others.
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Play and Education
Two often missing crucial elements for any program. Train your brain with fun games and learning new things.
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Exercise Video Guidance
Every exercise in our program comes with a detailed video to guide you to form the movement with skill and perfection
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Detailed Expert Instruction
Descriptions are listed under each video, as well as clear concise explanations on how to do every exercise.
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Delivered through TrainHeroic
A program written on paper is so old school. Through utilizing our app, we will push you, educate you and help you become the version of yourself.
Equipment
Required
Alternative exercises available if no equipment // Dumbbell Or Kettlebells // Pull up bar
Recommended
Swiss ball // Toe spreaders // Barbell + plates // Agility ladder
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Sample Week
Week 1 of 12-week program
Sunday
Strength Day 1

A

Full body mob

B

Deadbug progressions!

2 x 8

C1

Plate high to low rotation

2 x 8

C2

Toe dominant Step ups

2 x 8

C3

Floating heel raise squats

2 x 8

D

Squat Tutorial

3 x 12

E

Reverse Lunge to forward Lunge Comb

3 x 10

F

3D step up

3 x 8

G

Single legged Sprinter RDL

2 x 20

H1

Pullups

3 x 8

H2

Pullup Full progressions

3 x 12

I

Pushup progression

3 x 12

J1

Straight legged calf raises

3 x 8

J2

Bent knee calf raises

3 x 8

J3

shin raises

3 x 8

Monday
Toe and Ankle Day.

A

Soft tissue work for calves/Achilles

1 x 1:20

B

Ladder series

1 x 8

C

Big toe strength and Mobility

3 x 10

D

Active Toe splay

1 x 500

E

Active Ankle/Shin Stability

2 x 30

F

Full Rom Calf Raises

2 x 12

G

Rapid counter movement jumps

2 x 4

Tuesday
Speed Day

A

Dynamic sprint warm up

10 x 10

B

kneeling arm swings

2 x 10

C

Banded Sprints

4 x 40

D

Sled sprints.

4 x 40 @ 22.05 kg

E

Hill sprints

@ 150

F

Sprint

@ 200

Wednesday
Play Day

A

Play!

B

Barefoot with Family

1 x MAX

C

Beam Play

1 x MAX

D

Texture Game

@ 60

Thursday
Strength Day 2

A

Lower body Mobility

1 x 10

B

worlds greatest stretch

1 x 10

C1

Banded Hinge activation

2 x 10

C2

Bridge activation

2 x 10

C3

Calf Activation

2 x 10

C4

Landing mechanics

2 x 10

D

Kettlebell Deadlift

3 x 12

E

Bulgarian Lunge.

3 x 12

F1

Lateral Lunge

3 x 12

F2

Dips

3 x 12.

G1

kneeling kettlebell press

3 x 12

G2

Pullups

3 x 8

H1

Loaded Hip flexion

2 x 20

H2

Swiss Ball Leg Curl

2 x 10

H3

Quad Nordic

2 x 10

Friday
Education Day

A

Toe spreaders tutorial

1 x 1

B

Strength Training For Runners

1 x 1

Saturday
Active Recovery Day.

A

Soft tissue work for calves/Achilles

1 x 2:00

B

intense full body mobility session

1 x 1

C

Wim Hof Breathing

D

Cold Exposure

Coach
coach-avatar Coach Sean

Sean is a leading pioneer in the sports performance world. He works with various national teams in Israel and is also an avid barefooter. He strongly believes in a strong athletic base as part of a movement rich lifestyle.

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You can get strong and watch your pain fade away.

This is the program you have been missing out on. Its unique approach of focusing on performance will be a game changing experience for you. We combine strength, power, mobility, education, active recovery, speed training and play to unlock the ultimate ru

Get Strength Training For Runners
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FAQs
What should I do if I do not have the equipment listed?
Majority of the exercises have built in progressions and substitutes for equipment. If you are still unsure you can contact us and we will help you with a suitable replacement.
I have a race day or competition coming up, how should I go about it?
You can taper down the program and focus on keeping the strength days as far away from race day as possible. You can also do the active recovery day and mobility as prep for the race day.
I have never done serious strength training before and am scared too.
Fear not! all the exercises come with detailed tutorials with exact technique to execute it to perfection
I am struggling to complete every day, what to do?
We are human first, athlete second. The strenuous days are the twice a week strength days, the speed day and the rest of the days are short and sweet. Work on slowly building up consistency and work on building up the habit to get to do it every day.
I see a lot of barefoot training, my gym doesn't let me train barefoot
There are many friendly alternatives to barefoot. Check out the many minimalist shoe companies like Xeros, Lems, Freets, Vivobarefoot etc.
Who is this training for?
for the runner hybrid athlete who wants to unlock their performance, always perform at their very best, have the mobility to always be pain free + know how to deal with it, speed to race through to the finish line, strength to tackle every hill, the mental resilience to stay consistent throughout
Is their a free trial?
Absolutely! You can trial it for 7 days and if you don't enjoy it, you get a full refund, no questions asked!
The Proof
verified-athlete-avatar Avigdor Schultz

Avid costumed marathoner

Verified Athlete

"This program has made it that I can spend less time running, more time doing what I love pain free, and still easily run a half marathon."

verified-athlete-avatar Damian Kennedy

A dad trying to live more naturally.

Verified Athlete

"Sean's program and his guidance allowed me to get back to training after a knee injury. I went from barely being able to do a 5k to completing a barefoot half marathon. I'm confident that following his regimen will get me to marathon distances regularly and without pain."

verified-athlete-avatar Simona Mark

Avid runner, hiker and nature lover

Verified Athlete

"I used to think all I needed to do to get better at running was run, but I was not strong, immobile, in pain and couldn't even carry my groceries home. Now I am strong, pain free, resilient and can outrun all the boys."

Strength Training For Runners