Runner's Strength & Plyometric Training

Achieve Strength & Performance

Marathon, Speed, Track & Field, Endurance, Field Sports

Coach

Sam Tardif

This program is for runners who want to:

Chase a new PB train smarter, not just harder

Boost speed & stride power with targeted strength & plyometric training

Reduce injury risk by building joint stability and muscle resilience

Improve running economy so every step takes less effort

Increase endurance through total-body strength

What makes this program different?

-> Combines strength + plyometric training specifically for runners

-> Targets key muscles used in running for better efficiency and speed

-> Improves explosive power for faster starts and stronger finishes

-> Easily fits your routine, complements your current running schedule

-> Backed by proven sports science & real-world coaching experience

The Result:

✅ Faster times

✅ Stronger, more powerful stride

✅ Fewer injuries

✅ More confidence every time you race

$55 / mo

Get Runner's Strength & Plyometric Training

Enhanced Running Efficiency

Targeted strength training for key muscle groups like your glutes, hamstrings, and core improves running form and efficiency. This means you can cover more distance with less effort, conserving energy for those crucial moments in your run.

Injury Prevention

Strengthening the muscles that support your running motion, particularly the stabilizers, helps protect against common running injuries such as shin splints, IT band syndrome, and runner’s knee. This proactive approach keeps you consistently on the road and progressing toward your goals.

Increased Speed & Power

Plyometric exercises activate and enhance your fast-twitch muscle fibers, essential for explosive movements. This translates into quicker sprints, faster hill climbs, and an overall increase in your running speed, helping you surge ahead in races and training.

Improved Endurance

By integrating strength training, you build muscle endurance that supports longer runs. Stronger muscles can sustain effort over extended periods, reducing fatigue and allowing you to maintain a steady pace even during the most challenging runs.

Stronger, More Balanced Body and Mind

A well-rounded strength and plyometric routine addresses physical imbalances, creating a more balanced and efficient running stride while also building mental toughness. As you push through intense workouts, you develop the resilience needed to tackle difficult runs with confidence and determination, ultimately enhancing both your athletic performance and overall running efficiency.

Features

Programming 3 days per week

Strength and Plyometric training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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 // Dumbbell // Bench

Recommended

Full Gym Access // Stability Ball // Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Session A

Hip Airplane

2 x 20

World's Greatest Stretch

2 x 10

Isometric Seated Single Leg Extension

2 x 0:20

Squat Walk Theraband Ankles

2 x 40

Smith Machine Split Squat

4 x 20

Deep Tier Split Squat Jumps

4 x 20

Tempo Pushups

4 x MAX

Single Leg High Box Hip Bridge

4 x 24

Flat Bench DB Chest Press

4 x 10

Single Leg RDL Landmine

4 x 20

Dumbbell Russian Twist

4 x 40

Wednesday

Session B

TRX Reverse Lunges

1 x 20

Assisted Cossack Squat

1 x 20

Bird Dog

1 x 16

Pogo Jumps

1 x 40

Front Foot Elevated Split Squat DB

3 x 24

Dynamic Clamshell Side Plank

3 x 24

Glute Drive Machine

3 x 12

Lateral Bound to Box Jump

3 x 8

1/2 Kneeling Single Arm Cable Row

3 x 30

Split Jump

3 x 30

Captain's Chair Leg Raises (Knees Bent)

3 x 15

Stability Ball Stir The Pot

3 x 1:00

Friday

Session C

Standing Hip CARs

1 x 10

Thoracic Spine 1/2 kneeling w/ Wall

1 x 10

Cat Cow

1 x 10

Bulgarian Split Squat Iso

1 x 1:00

World's Greatest Stretch

1 x 10

Overcoming Split Squat Iso

3 x 0:05 @ 4

Band Assisted Switching Jump Lunges

3 x 30

Seated DB Shoulder Press

3 x 12

Bird Dog Row

3 x 30

Heel Elevated Goblet Squat

3 x 12

Feet Banded Deadbug

3 x 24

Foam Roller Hamstring Curls

3 x 12

Seated Adductor Machine

3 x 12

Coach

More from Achieve Strength & Performance

Sam Tardif

I help marathon runners run faster, stronger, and injury-free by combining targeted strength training with proven performance strategies. My coaching improves running economy, boosts endurance, and builds the power you need to smash your next personal best

Unleash Your Full Running Potential

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 Runner's Strength & Plyometric Training

FAQs

What if I can only train 2x per week instead of 3?

That’s totally fine. You’ll still see progress training twice a week — especially if you stay consistent. The program is flexible, and I’ll show you how to prioritize the most effective exercises so you get the most out of each session.

Are the workouts sent out daily?

The workouts are published every Sunday for the upcoming week! This gives our clients the flexibility of moving sessions around for that week while staying on track for that current cycle!

Will this make me too sore to run?

The workouts are designed to complement your running, not compete with it. Expect some soreness at first, but we ease in strategically so your legs stay fresh for key runs.

How long are the workouts?

The workouts should take you 50-60 minutes depending on how quickly you move through them.

Will this help me run faster?

Absolutely. Strength and plyometric training improve running economy, power, and resilience — key ingredients for speed and long-term performance.

The Proof

Krystle Taylor

Boston 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."

Shri Sujit

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."

Mandy Clark

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!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Runner's Strength & Plyometric Training