New

Durable

Hunter Saffell

Strength & Conditioning, Endurance
Coach
Hunter Saffell

Every endurance runner needs to be strength training, but most do not know where to start. Durable is that starting point. Strength training is proven to limit the risk of injury to runners from overuse and high impact forces due to running and high mileage. Strength training builds resiliency and a more durable body ready for the rigors of endurance training. Incorporating a high quality strength training routine into a developed endurance training plan is the recipe for an elite, high performing, durable athlete.

Durable is a 10 week strength training program designed to completely coexist with any runner's current training plan for their upcoming race. With only 2 days a week of strength training sessions, Durable is a simple and effective strength training plan that will not negatively interfere with any running programs. It consists of both push and pull strength days focusing on upper body and lower body strength while combining core, single leg stability/strength, and mobility into each session. Within the 10 week strength build, Durable also includes two separate down/deload/taper weeks with guidelines on how to use them to even better prepare any runner for their race day.

For only $50, Durable could be the most efficient training tool a runner could use to PR on their next race.

$50
Get Durable
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Lower Body strength
Durable uses exercises like a Box Squat and Deadlift to build a strong foundation for the lower body to be able to perform on race day. These compound movements allow for the body to produce force and build strength quickly and effectively.
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Stability
Often overlooked, single leg and single arm exercises are just as important in building a durable body as every other exercise. Every week, Durable will focus on a single leg squat or hinge motion to build strength and stability in the lower body, while also including single arm push or pull movements for training out of asymmetries and imbalances.
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Core Strength
Every runner knows the importance of core strength. Most people don't understand that the core is more than just the abs you from the front of your body. Durable trains the entire core through trunk stability, spinal flexion, spinal lateral flexion, and rotation movements.
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
Daily strength 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Dumbbells // Plates // Bench // Box // Resistance Bands
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Sample Week
Week 1 of 10-week program
Monday
Push Strength

A1

RB W's

3 x 15

A2

Barbell Push-Up

3 x 10

A3

Air Squat

3 x 10

B

Box Squat

8, 8, 5, 5, 5

C

One-Arm DB Bench Press

8, 8, 5, 5, 5

D1

DB Military Press

3 x 10

D2

Low Box SL Squat

3 x 5

D3

DB FLF

3 x 10

E1

Barbell Rollout

3 x 10

E2

Isometric Lunge Hold

3 x 20

Wednesday
Pull Strength

A1

Band Pull-Apart

3 x 15

A2

Single Leg Hip Thrust

3 x 10

A3

DB Side Bend

3 x 10

B

RDL

8, 8, 5, 5, 5

C

Lat Pulldown

12, 12, 8, 8, 8

D1

Seated Cable Row

3 x 12

D2

Single Leg Glute Bridge

3 x 45

D3

Standing Barbell Calf Raise

3 x 15

E1

Back Extension

3 x 15

E2

Hammer Curl

3 x 12

Coach
More from Hunter Saffell
coach-avatar Hunter Saffell

Coach Hunter has been in the strength and conditioning industry for over 12 years working with athletes as young as 6, all the way up to the collegiate and professional level. Hunter shares a recent passion of running and competing in multiple styles of endurance races in the last 4 years such as multiple marathons, ultramarathons, team ultramarathons, and even Hyrox - all while strength training.

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Every athlete wants to show up race day stronger.

Durable is the strength training plan you've been looking to add into your running program. It can completely coexist with any prior running program and benefit every endurance athlete. Durable is your opportunity to control what you can control and build

Get Durable
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FAQs
What if my race is in less than 10 weeks? Can I still use Durable?
Yes! Durable is a 4 week build, 1 deload, 4 week build, 1 week taper training plan. However, it can easily be modified based on when you will be racing. This is something Coach Hunter can modify exactly to fit your race day needs.
Is this plan for beginners?
Yes. Anyone training for an endurance event can run the Durable strength training plan. Beginners all the way up to elite level endurance athletes can use this and see the benefits of strength training combined with their weekly training runs.
What if I'm not signed up for a race? Can I still run the program?
Yes. This is a 10 week program designed to taper off for a race day, however, it can still be used in general training and repeated as many times as needed. Strength training is necessary regardless of if you're planning to race or not, so you might as well build a durable body in the off season too
What days should I be strength training while running?
Durable is a strength plan designed around the high days high, low days low, model - preferably strength training on speed or tempo running days. However, Durable is programmed so effectively that the volume and intensity of each lift should not interfere with the running load each week.
Does this mean I have to train twice a day on strength training days?
Not necessarily. If your running plan has 1-2 off days, you can most certainly strength train on those days if you only have time for it then. However, it would be most effective if 2 separate double days can be worked into the training week and keep the off days to completely off.

More from Hunter Saffell

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