This program is for runners who want to improve performance, whether chasing a personal best, increasing speed, or avoiding injuries. Designed for all levels, it integrates strength and plyometric training to target the key muscles and movements essential for running efficiency, speed, and injury prevention. With functional strength and explosive power exercises, you'll run faster and longer with less risk of injury—all from the comfort of your home with minimal equipment. Take your running to the next level with this tailored, purpose-driven program.
A1
Bulgarian Split Squat BW
2 x 20
A2
World's Greatest Stretch
2 x 5
A3
Foam Roller Hamstring Curls
2 x 12
A4
Side Lying Foam Roller Thoracic Spine Rotations
2 x 20
B1
DB RDL
4 x 12
B2
Forearm Plank Alt Leg Lift
4 x 20
C1
Heel Tap Step Downs (with DBs)
3 x 20
C2
Power Step Up Demo
3 x 20
C3
DB Floor Press w Iso Bridge
3 x 10
D1
Bent Over Single Arm DB Row
3 x 24
D2
Racked Squats DB
3 x 12
D3
Dynamic Clamshell Side Plank
3 x 30
A1
Squat Walk Theraband Ankles
3 x 30
A2
Hip Airplane
2 x 10
A3
Heel Floating Front Foot Elevated Split Squat
2 x 20
A4
Pogo Jumps
2 x 20
B1
Squat with 2 DB Hang
4 x 10
B2
DB Hang Jump Squats
4 x 8
B3
1/2 Kneeling Single Arm DB Shoulder Press
24, 20, 16, 16
C1
Superman w/ Scapular Retraction
3 x 12
C2
Skaters
3 x 20
D1
Elevated Bear Row DB
3 x 20
D2
Single Leg Pogo Hops
3 x 30
A1
Squat to Hinge Mobility
2 x 10
A2
Standing Hip CARs
2 x 10
A3
Threading the Needle Mobility
2 x 10
A4
Banded Glute Bridge + Hip Flexor March
2 x 20
B1
Bulgarian Split Squat High Box 2 KB
20, 16, 12, 12
B2
Stability Ball Stir The Pot
4 x 1:00
B3
Stability Ball Hip Lift
4 x 15
C1
Front Foot Elevated Reverse Lunges
3 x 16
C2
Deep Tier Split Squat Jumps
3 x 40
D1
DB Push Press
3 x 10
D2
Band Hold Flutter Kicks
3 x 40
Experience the difference with Sam, a highly successful coach known for his ability to train high level runners, track athletes, and soccer players. With extensive knowledge in strength and conditioning, Sam consistently delivers impressive results for all his athletes. Under Sam's guidance, you can expect significant improvements in your running performance.
Elevate your running with targeted strength and plyometric training. This program builds the power, speed, and resilience needed to achieve your goals and stay injury-free. Don’t settle for mediocrity—transform your runs and unlock your full potential toda
Get At Home Runner's Strength & PlyoBoston Marathon, 7 marathons & counting
Verified Athlete"Sam has been training me for over two years. He is very attentive, goal orientated and has helped me achieve strength and endurance for my long distance running. His strength programming has helped me stay injury free and helped increase my speed. I don’t have enough good words to say about him."
400m & 800m Runner & Cross Country
Verified Athlete"I've had the privilege of working with Sam for over 2 years, and it's been a very rewarding experience. As a mid distance runner I've relied on his expertise to elevate my speed, strength and conditioning. Without hesitation I would recommend Sam for any athlete looking to get to the next level."
Marathon Runner & Business Owner
Verified Athlete"I’ve been training with Sam for 1.5 years, and his programming has maximized my running and fitness. He’s considerate, encouraging, and tailors workouts to my goals. I've seen great progress and even grown to love strength training. My time with Sam has been fantastic!"
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