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12-Week Running Off-Season Program: Dumbbell & Bands Only

4:7 Run Coaching

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

The Bulletproof Endurance Blueprint: 12-Week Home Strength & Resilience Program

Stop breaking down when the miles pile up. As a Boston Marathoner and ultra-endurance athlete myself, I know exactly what high volume training weeks and grueling long runs do to your body. To survive the pounding of marathon and ultra training, you don't just need running, you need a body built like armor.

This off-season program is scientifically designed to bulletproof your joints, eliminate muscle imbalances, and build the explosive, fatigue-resistant strength required to crush your next starting line. The best part? You don't need a crowded gym or heavy power racks. This entire program is 12 weeks long and requires only dumbbells and resistance bands, making it 100% home-friendly.

$250
Get 12-Week Running Off-Season Program: Dumbbell & Bands Only
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Run-Specific Strength
Target the glutes, hamstrings, upper body, and core to maximize your running economy and power up steep climbs.
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Joint & Tendon Resilience
Science-backed progressions in strength and plyometric exercises to fortify your knees, ankles, and hips against common overuse injuries like IT band syndrome, shin-splints, various tendonitis problems and plantar fasciitis.
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Core & Posture Mechanics
Learn to engage your deep core muscles to build a rock-solid core that keeps your form from collapsing when fatigue hits at mile 20 or mile 62.
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Off-Season Adaptation
Take advantage of the mileage downtime to rebuild your structural foundation without compromising your recovery.
Features
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Programming 3 days per week
3 days of strength: 1 lower, upper, and deep core/PT focused workout per week.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbbells
Recommended
Bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Low Pogo + High Pogo

3 x 10

B1

Goblet Squat

10, 15, 20

B2

DB Good Morning

3 x 12

C1

Split Squat

3 x 6

C2

Calf Raise

3 x 12

D1

Cossacks

3 x 8

D2

Glute Bridge

3 x 12

D3

Single Leg Glute Bridge

3 x 6

E1

Plank

3 x 0:45

E2

Bird Dog

3 x 8

Tuesday
Week 1 Day 3

A1

Push-Up

3 x 10

A2

Push Up Iso Hold

2 x 0:15

B1

Overhead Press

3 x 10

B2

Overhead Walk

3 x 0:30

B3

DB Lateral Raise

3 x 12

C1

Banded Row

3 x 20

C2

Bench Dips

3 x 10

C3

Prone T, Y, I raise

3 x 6

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

Elevated Body Weight Calf Raise

2 x 0:15

C1

Plank

3 x 1:00

C2

Half Superman Hold

3 x 0:20

D1

Bird Dog

3 x 12

D2

4-Way Dead Bug

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

Ultra-endurance athlete, Boston Marathoner, and hybrid coach with an Exercise Science degree and 13 years of elite experience. I bring high energy and science-backed strategies to your training. Together, we will master your running, build functional strength, and optimize your nutrition to crush your biggest goals.

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Your new PR starts in the off-season

Ready to work? You will finish this off-season moving smoother, recovering faster, and running more efficiently than ever before. Invest in your foundation today, execute from the comfort of your home, and step into your next training cycle unbreakable.

Get 12-Week Running Off-Season Program: Dumbbell & Bands Only
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12-Week Running Off-Season Program: Dumbbell & Bands Only
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