Periodized Strength For Runners

Redefine Performance

Marathon, Track & Field, Cross Country
Coach
Jimmy Picard DPT

Redefine Strength: The Ultimate Strength Training Program for Runners

Unlock your running potential with Redefine Strength! Our unique program is expertly crafted for runners, focusing on a harmonious blend of strength training and endurance. Embark on a journey through our 3-phase approach, starting with a robust foundation in muscular endurance, then smoothly transitioning into a strength-focused regimen. This seamless integration ensures that the program complements any run training schedule, enhancing performance and reducing injury risks. Whether you're aiming to improve your run times or seeking a fitter physique without the bulk, Redefine Strength is your go-to solution. Get fit, get strong, run better with Redefine Strength!

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Running-Specific Strength:
Unlike generic fitness programs, our exercises are meticulously crafted with the demands of running in mind. Each workout is designed to directly enhance your running performance.
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Proactive Injury Prevention:
Reducing the risk of injury isn’t just a footnote in our plan; it's a primary feature. By focusing on strength and tendon health, we aim to make you a more resilient and injury-resistant runner.
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Lean Strength Development:
Many strength training plans can lead to increased body mass, which isn't ideal for many runners. Our program emphasizes lean strength development, allowing you to build power without unnecessary bulk.
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, conditioning, and skill 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
Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // dumb bell // box // erg/bike/treadmill
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Sample Week
Week 1 of 12-week program
Monday
2023-11-28

Circuit

A

3 rounds: 30sec Jumping Rope/Hopping in place 30secs Lunges

B1

Deadlift

3 x 10

B2

90-90 Adductor Plank

3 x 30

Circuit

C

30mins: 5-10-15-20-25-30... Cals on Erg (or Run or Jump Rope 1min, 90secs, 2mins, 2:30....) Step Ups Air Squats Flow: Set a timer for 30mins. Begin with 5 cals (or 1min run/jump rope), once complete move to 5 step up (per leg), then 5 air squats. Move to the next rung, 10 cals, 10 step ups, 10 air squats. Continue progressing until 30mins is up. The goal is to keep the heart rate up in the zone 2 range. You should NOT be gasping for breath. Instead focus on a nice continuous effort just like you would experience on a easy training run.

Wednesday
2023-11-30

Circuit

A

3 rounds: 30sec Jumping Rope/Hopping in place 30secs Lunges

B1

Back Squat

3 x 10

B2

Single Leg Hip Flexor Sit Up

3 x 8

Circuit

C

3 rounds: 4mins Erg/Run/Jump Rope 3mins Step Ups @ BW 2mins Farmers Carry 1min Squat Jumps Flow: Each lap will take 10mins. Complete 3-4 laps. Start with an erg (rower, fan bike, or ski erg) or run/jump rope for 4mins. Immediately upon finishing start 3mins of step ups at a height you feel is appropriate. Transition to 2mins of Farmers carry at a moderate weight. Finish the lap with 1min of body weight squat jumps. The goal is a continuous zone 2 effort. If you find yourself working too hard, straining to catch your breath, SLOW down!

Coach
coach-avatar Jimmy Picard DPT

I'm Jimmy Picard, a dedicated Physical Therapist and Coach specializing in runners. My mission is to ensure that every runner, from casual joggers to elite marathoners, has the strength and resilience to keep going mile after mile without the setback of injuries.

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Redefine your Running!

Choose our strength training plan and become the strongest, most resilient version of your runner self. Because it’s not just about how far or fast you run, but how efficiently and healthily you get there.

Get Periodized Strength For Runners
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Periodized Strength For Runners