Finish 'Strong' Runner's Strength Template

Dan Thiesing Performance

Marathon, Endurance, Adventure Race , General Fitness
Coach
Dan Thiesing

Who is this product for?

This strength program is tailored specifically for road race runners of all levels, from beginners running a 5K or half, to seasoned athletes targeting new personal bests in marathons. It's designed for individuals who understand that strength training isn't just an optional add-on but a critical component of their training regimen.

Why sign up for this product vs. another?

Tailored for Runners Needs: Unlike generic strength programs, our program is for road race runners. Every exercise and workout is carefully selected to target the muscle groups and movement patterns essential for running performance.

Injury Prevention and Longevity: This strength program isn't just about getting stronger; it's about building resilience and durability to withstand the demands of training and racing. By addressing muscular imbalances, improving joint stability, and enhancing overall strength.

Performance Enhancement: This program can help you become a faster, more efficient runner. Whether you're sprinting towards the finish line of a or tackling the grueling miles of a marathon, a stronger body means better form, reduced fatigue, and ultimately, faster race times.

$100
Get Finish 'Strong' Runner's Strength Template
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Improved Running Economy
Strength training enhances muscle strength, power, and endurance, which directly translates to improved running economy. Stronger muscles enable runners to maintain proper form and stride mechanics over long distances, resulting in more efficient movement and reduced energy expenditure.
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Increased Speed and Power
Incorporating resistance training into a runner's regimen can lead to improvements in speed and power output. By targeting fast-twitch muscle fibers through explosive movements and plyometrics, runners can develop greater acceleration, sprinting ability, and overall speed on the road.
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Injury Occurrence Reduction
Weaknesses and imbalances in the muscles can predispose runners to a variety of overuse injuries, such as shin splints, IT band syndrome, and runner's knee. Strength training helps to correct these imbalances, improve joint stability, and strengthen connective tissues, reducing the likelihood of injuries and keeping runners healthy and on the road.
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Increased Bone Density
Running is a weight-bearing activity that can help maintain bone density, but adding strength training further enhances this effect. Resistance exercises stimulate bone growth and remodeling, reducing the risk of stress fractures and osteoporosis, particularly important for older or female runners who may be at greater risk for bone-related injuries.
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 3 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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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
Barbells // Dumbbells // Resistance Bands
Recommended
Kettlebells // Machines
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Sample Week
Week 1 of 12-week program
Sunday
Finish Strong P1 Week 1 Day 1

A1

SL High Plank Ankle Rockbacks

1 x 5

A2

Bear Position Ankle Rockbacks

1 x 6

A3

Bear Position Toe Touch

1 x 5

A4

Pigeon Stretch w/Reach

1 x 6

A5

Side Lying 90/90 Clamshells

1 x 8

A6

Side Lying T-Spine Rotations

1 x 8

A7

High Plank Hip Flexion

1 x 8

A8

Floor Copenhagen Plank

1 x 15

B1

Split Squat Iso

2 x 15

B2

SL Long Lever Hip Lift Hold

2 x 25

B3

Knee Over Toe Calf Raise Iso

2 x 30

B4

Hip Flexion Iso

2 x 15

B5

Wall Stride

2 x 10

C1

Tall Kneeling MB Rotational Slams

3 x 4

C2

Lateral Bound w/MB & Stick

3 x 4

C3

Band Assisted Vertical Jumps

3 x 5

D1

Squat of Choice

4 x 6

D2

Hip Bridge w/Hip Flexion

3 x 6

E1

FOW SLDL

3 x 8

E2

KB Marching

3 x 10

E3

Alt. DB Bench Press

3 x 8

F1

Leg Extension

3 x 12

F2

Short Lever Copenhagen Plank

3 x 20

F3

DB or KB Hip Shift

3 x 8

G1

Single Leg Calf Raise

3 x 15

G2

3 Way Band Ankle

3 x 5

G3

SL Leg Extension w/Iso

3 x 15

Tuesday
Finish Strong P1 Week 1 Day 3

A1

SL High Plank Ankle Rockbacks

1 x 5

A2

Bear Position Ankle Rockbacks

1 x 6

A3

Bear Position Toe Touch

1 x 5

A4

Pigeon Stretch w/Reach

1 x 6

A5

Side Lying 90/90 Clamshells

1 x 8

A6

Side Lying T-Spine Rotations

1 x 8

A7

High Plank Hip Flexion

1 x 8

A8

Floor Copenhagen Plank

1 x 15

B1

Split Squat Iso

2 x 15

B2

SL Long Lever Hip Lift Hold

2 x 25

B3

Knee Over Toe Calf Raise Iso

2 x 30

B4

Hip Flexion Iso

2 x 15

B5

Wall Stride

2 x 10

C1

DL FWD/BWD Hops

3 x 8

C2

45 Deg DL Hops

3 x 8

C3

MB Alt. Cross Body MB Toss

3 x 8

D1

KB Swing

3 x 10

D2

KB Split Squat Drops

3 x 5

E1

Landmine Push Press

3 x 6

E2

Reverse Crunch on Bench

3 x 10

E3

1/2 Kneeling T-Spine Opener w/Band

3 x 6

F1

Goblet Curtsey Squat

3 x 8

F2

KB Hip Flexion ISO

3 x 15

F3

1/2 Kneeling SA Lat Pulldown

3 x 10

G1

Eversion Walks

3 x 10

G2

Seated Oblique Reach

3 x 8

G3

90/90 Pelvic Tilts

3 x 10

Thursday
Finish Strong P1 Week 1 Day 5

A1

Floor Copenhagen Plank

1 x 15

A2

High Plank Hip Flexion

1 x 8

A3

Side Lying T-Spine Rotations

1 x 8

A4

Side Lying 90/90 Clamshells

1 x 8

A5

Pigeon Stretch w/Reach

1 x 6

A6

Bear Position Toe Touch

1 x 5

A7

Bear Position Ankle Rockbacks

1 x 6

A8

SL High Plank Ankle Rockbacks

1 x 5

B1

Split Squat Iso

2 x 15

B2

Knee Over Toe Calf Raise Iso

2 x 30

B3

Wall Stride

2 x 10

B4

Hip Flexion Iso

2 x 15

B5

SL Long Lever Hip Lift Hold

2 x 25

C1

Staggered KB Woodchops

3 x 6

C2

Broad Jumps

3 x 5

C3

Bent Over MB Press

3 x 5

D1

2 DB RDL

4 x 6

D2

DB Bench Press

4 x 6

D3

Front Plank w/Wall Reference

4 x 30

E1

FFE Split Squat

3 x 8

E2

Seated Cable Row

3 x 12

E3

Lying Iso Hold w/IR

3 x 5

F1

2 DB Tall Kneeling Curl to Press

3 x 8

F2

SL DB Hip Lift

3 x 10

F3

KB Side Bend

3 x 10

G1

Back Extension

3 x 10

G2

Reverse Nordics

3 x 10

G3

Hands on Wall Dead Bug Hold

3 x 8

Friday
FS Run Prep Week 1 Day 6

A1

BWD Jog

1 x 10

A2

FWD Jog

1 x 10

A3

A Skip

1 x 10

A4

BWD Open Hip Skip

1 x 10

A5

FWD Close Hip Skip

1 x 10

A6

Walking RDL

1 x 10

A7

Walking Hip

1 x 10

Saturday
Finish Strong Hip Mobility Week 2 Day 0

A1

Seated SL Leg Hovers

3 x 10

A2

Side Lying Hip IR w/Foam Roller

3 x 10

A3

3 Way Adductor Squeeze

3 x 10

A4

Prone Figure 4 Stretch

3 x 60

A5

Supine Figure 4 Hip Stretch

3 x 10

B1

90/90 Recovery Breathing

2 x 0:30

B2

12 Minute Hip Mobility Circuit

1 x 12:00

Coach
More from Dan Thiesing Performance
coach-avatar Dan Thiesing

With over seven years of dedicated experience in strength and conditioning coaching, I am deeply passionate about optimizing athletic performance and fostering physical resilience in athletes of all ages and skill levels. My journey in this field has been marked by a relentless pursuit of excellence, a commitment to continuous learning, and a genuine desire to empower individuals.

Finish 'Strong' Runner's Strength Template
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