New

Female Run and Strength

Legacy health and performance

Endurance, Strength & Conditioning, Track & Field, Football , Women's Training, Power Sports , Soccer
Coach
Connie Murray

This 12-week program is designed to help females improve their running speed, aerobic capacity, and build strength and power in the gym. Whether you're looking to boost your performance in running or enhance your overall athletic abilities for team sports, this program is tailored to fit your needs. With three running sessions per week—designed to align with your sport's training schedule if you're part of a team—and three gym sessions focused on building strength and power, you'll see noticeable progress in both areas. The program caters to all fitness levels, offering two variations of each running session (A and B) to let you progress at your own pace. Get ready to unlock your full potential and reach new heights in both strength and speed!

benefit-image-0
RUNNING
Increase Overall Speed, Enhanced Aerobic Capacity, Improve Running Mechanics, Athletic Development, Mental Toughness
benefit-image-1
GYM
Increased Strength & Power Output, Muscular Endurance, Improved Balance & Stability, Athletic Development, Injury Prevention
benefit-image-2
Sporting commitment's
You are still able to attend your sporting teams training sessions during the week (it will replace the nights of the running sessions in this program); while completing the strength & power sessions in the gym on the side to continue improving your strength and power output which will ultimately lead to improved sport performance!
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.
Equipment
Required
Weight plates // Barbells // Kettlebells // Dumbbells // Box // Resistance Bands // Med Balls // Cable Machines // Seated Calf Raise // Leg extension/ flexion
Recommended
Hack machine // Smith Machine // Safety Bar
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Short Speed 

A

30m accelerations

2 x 2 @ 30

B

40m acceleration

1 x 2 @ 40

C

Kangaroo jumps

2 x 10

D

Skip for height

2 x 20

Monday
Foundation Phase - Strength 

A

Bike

Prep

B

Warm Up

Complete this short warm up/prep for your strength session: 2 rounds of 10 A) Thoracic rotations B) Bird dog C1) Banded crab walks C2) Banded body weight squats

C

Bench Press

4 x 8

D1

Back Squat

3 x 8

D2

Banded dead bug

3 x 10

E1

Barbell RDL

3 x 8

E2

Low-to-high cable woodchop

3 x 10

F1

Seated hamstring curl

3 x 8

F2

Seated calf raise

3 x 8

Tuesday
Speed Endurance 

A

Interval running

B

Interval running

Wednesday
Foundation Phase - Accessory 

A1

Chin Up with Band

3 x 5

A2

Plank

3 x 30

B1

Walking lunge

3 x 15

B2

Kettlebell swings

3 x 12

C1

Seated DB Shoulder Press

3 x 8

C2

Single-arm dumbbell row

3 x 10

D1

Cable adductions

3 x 8

D2

Tricep pulldown

3 x 10

Thursday
Foundation Phase - Power 

A1

Overhead med ball toss

2 x 8

A2

Med ball rugby toss

2 x 8

A3

lateral broad jump

2 x 6

B

Trapbar deadlift

3 x 8

C1

Hip Thrust

3 x 8

C2

Half-kneeling landmine press

3 x 8

D

Seated jump with weight

3 x 5

E1

Hamstring curl (prone)

3 x 10

E2

Calf raise isometric

3 x 5

Friday
Week 1 Day 6

Prep

A

Warm Up

Complete an efficient warm up for your long run; get your muscles warm. - Leg swings (forward and sideways) x 10 - Arm swings (cross body, circles) x 10 - short jog to get the legs moving - calf scoops x 10 - Arabesque x 10 - lunge x 10 - butt kicks - side skips - anything else you feel you need to complete your run feeling warm

B

Run

C

Run

Saturday
REST DAY 
Coach
coach-avatar Connie Murray

As a coach with a competitive track background and a 4th-year osteopathy student, I’m dedicated to helping athletes reach their full capabilities. I take pride in guiding individuals toward their goals, combining my expertise in sprinting and body mechanics to unlock their performance in the gym and on the track.

closer-image-1
closer-image-2
What Are You Waiting For

Join today and take the first step toward unlocking your full potential. Whether you're looking to improve your strength, speed, or overall athletic performance, this program will guide you every step of the way. Let’s achieve your goals together!

Get Female Run and Strength
closer-image-3
The Proof
verified-athlete-avatar Jayda Roberts

Health & Fitness Enthusiast

Verified Athlete

"Halfway through my 12-week program with Connie, it's the most elite training I've tried! I've seen a huge improvement in both my running and strength. The support and encouragement have been incredible. Highly recommend Connie if you're serious about your health—I'll definitely be signing up again!"

Female Run and Strength