New

12 week running strength program

4:7 Run Coaching

Track & Field, Strength & Conditioning, Cross Country, Endurance
Coach
Brooklynn Harvey

The off-season isn't for stopping- it's for re-building what your race season tore down. If you want to smash your personal records next season, you need to fix the structural weak links that cause shin splints, runner's knee, and IT band syndrome. The Bulletproof Runner is a comprehensive 12-week off-season training system specifically designed to build an injury-resistant, highly efficient, and powerful running body.

The 4-Workout Weekly Split

  • Day 1: Lower Body and plyos: Build explosive power, increase tendon stiffness, and improve your ground contact time. This session transitions you from standard lifting to elastic running power.
  • Day 2: Full Upper Body: Correct the forward-slouching runner's posture. A strong upper body and robust thoracic spine drive your arm pump, keeping you efficient when late-race fatigue hits.
  • Day 3: Lower PT & Deep Core: Target the hidden weak spots. This physical-therapy-inspired session zeroes in on hip stability, ankle mobility, and deep core integration to keep your pelvis perfectly aligned.
  • Day 4: Full Body Power & Resilience: Tie it all together. A comprehensive, functional strength day designed to build systemic durability and maximize your body's total athletic work capacity.
$250
Get 12 week running strength program
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Strategic 4-Day Rhythm
Optimized weekly scheduling that allows high-intensity lifting to coexist with your baseline aerobic mileage without overtraining.
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Bulletproof Core Focus:
Specialized deep-core movement patterns targeting the deep core, transverse abdominis, mid to low back and obliques to maintain strict posture to enhance running economy
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Injury Prevention Focused
Every single exercise is selected based on sports science data proven to reduce running injury risks while improving running economy, decreasing musculoskeletal imbalances and training the body to handle impact.
Features
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Programming 4 days per week
4 days of strength work to allow strength training load and aeorbic training/running to safely be implemented into your training schedule.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Gym
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Back Squat

8, 6, 4, 4, 4

A2

Pogo Jump

4 x 20

A3

Single Leg Pogo

3 x 10

B1

Bulgarian Split Squat

4 x 6

B2

DB RDL

4 x 8

C1

Glute Bridge

4 x 8

C2

Glute Bridge Hamstring Walkout

3 x 10

C3

Cossack Squat

3 x 10

D1

Plank

2 x 1:00

D2

Side Plank

2 x 0:30

Monday
Week 1 Day 2

A1

Bench Press

4 x 6

A2

Push Up Iso Hold

3 x 0:20

B1

DB Z Press

4 x 8

B2

DB Overhead Carry

3 x 0:30

B3

DB Lateral Raise

3 x 10

C

Bent Over Row

4 x 8

D1

Dumbbell rear fly

3 x 12

D2

DB Bicep Curls

3 x 10

D3

Tricep Rollbacks

3 x 12

Wednesday
Week 1 Day 4

A

Chin-Up

4 x 4

B

Barbell Row

4 x 6

C1

DB Walking Lunge

3 x 10

C2

DB Good Morning

3 x 10

D1

Banded Y raise

3 x 15

D2

Plank with Twist

3 x 0:30

E1

KB swings

3 x 20

E2

Stability Ball Hamstring Curl

3 x 12

F1

Banded Bicep Curl

2 x 25

F2

Banded Overhead Tricep Extension

2 x 25

Thursday
Week 1 Day 5

A1

Modified Side Plank with Hip Abduction iso hold

3 x 0:30

A2

Copenhagen Plank

3 x 0:20

B1

Single Leg Glute Bridge

3 x 0:30

B2

Single Leg Calf Raise Iso hold

2 x 1:00

C1

Plank

3 x 1:00

C2

Half Superman Hold

3 x 0:20

D1

Side Plank Dip

3 x 12

D2

Single Leg Calf Raise Iso hold

2 x 1:00

Coach
More from 4:7 Run Coaching
coach-avatar Brooklynn Harvey

Driven by science, sweat, and a passion for human performance, I specialize in building elite hybrid athletes. Holding a college degree in Exercise Science, an ACSM-CPT, and a UESCA Endurance Coach certification, I believe you don't have to sacrifice power, endurance, or strength. Together, we will build a complete, resilient system capable of handling any physical challenge.

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Stop rehabbing injuries after they happen

It’s time to build an unshakeable foundation, fix your running imbalances, and unlock explosive power. Claim your 12-Week Off-Season Program now and make next season your fastest, strongest, fittest one yet.

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