Basic Run Strength Program

Fred Ormerod

Cross Country, Rucking, Tactical / Military, Endurance
Coach
Fred Ormerod

This plan is designed to fit in around your current running program. It will help build strength and prevent injuries. The program is made for those who are new to strength training or are looking to add strength to their current endurance training.

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Get faster
Strength has been scientifically proven to be a leading contributor to speed when running
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Prevent injuries
Stronger runners get fewer injuries, it's as simple as that
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Learn new skills
Add strength blocks to our training arsenal
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Science based
Train with the knowledge that your plan is desigend based on the best current science.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Strength and conditioning training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // dumbell
Recommended
resistance bands // ghd // kettlebell
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Sample Week
Week 1 of 4-week program
Monday
Squat day

A

Back Squat

5 x 5

B

Reverse Lunges

4 x 12

C

ghd back extensions

3 x 10

D

banded pallof press

3 x 20

E

Calf Raise

3 x 15

Wednesday
Hinge day

A

Trap Bar Deadlift

5 x 5

B

Goblet Side Lunge

4 x 12

C

Partner Nordic Hamstring Curl

4 x 3

D

Hanging Knee Raise

3 x 10

E

band assisted pogo jump

10 x 15

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Are you ready?

This plan is designed to fit in aroud your current training. With only 2 sessions per week, you too can see amazing results in your running performance.

Get Basic Run Strength Program
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FAQs
Who is this plan for?
This plan is great for anyone looking to run faster or for anyone looking to supplement their endurance training with strength training.
How many sessions are there?
There are two sessions per week each taking roughly one hour to complete, depending on rest times.
What if I've never lifted weights before?
Don't worry! You'll have the support of a great coach, and the plan is designed to build you up gradually into a more powerful, faster runner.
The Proof
verified-athlete-avatar Rachel Leighton

Nurse and fitness fan

Verified Athlete

""Fred has made me the fittest I have ever been.""

verified-athlete-avatar Shauna Dwyer

Teacher, Mum and now a runner

Verified Athlete

""Fred is a breath of fresh air""

verified-athlete-avatar Derek McMorrine

Strong but smol

Verified Athlete

""Having been a rower for years I thought I was strong for my size but this is something else, my running performance is effortlessly better""

Basic Run Strength Program