Do you have the marathon booked but don't feel strong enough to complete it? Or maybe you go to the gym, but if anything it’s making your legs MORE sore and you’ve got LESS time for running… THIS ISN’T RIGHT.
We have the solution. We are excited to guide YOU with the mobility, strength and activation exercises needed to improve your running performance and help mitigate injury.
It's 3-4 sessions per week: 1-2 main session (30-60mins), 2 mini pre-run sessions (10-15mins). The plan is designed to go alongside your running plan, supporting your development as an athlete in a holistic way. It'll taper in time for the big day, leaving you feeling refreshed yet strong.
Training will run in 4-6 week blocks: 1. Foundations 2. Strength & Power 3. Injury Prevention & Maintenance 4. Race Taper
After the big day this plan will roll over to a 'Deload' period where you will work on mobility and maintenance exercises. In this period your coach will message you to discuss your next steps such as a free trial of our "Running S&C" plan.
You don’t have to do a lot of S&C to succeed, it just needs to be effective. 🔐
STRENGTH + ENDURANCE = RESILIENCE
1 x 30
A-Walk Running Drill
2 x 30
Dead Bug - Core
2 x 5
Bilateral Jump to Landing
Box Goblet Squat
3 x 8 @ 7
3 x 8
Incline Push Up
3 x 8
Double Glute Bridge
3 x 8
RUNNING CAPACITY CIRCUIT 1
Complete 3 rounds of the circuit. Rest 1min between rounds. 1. Bent Knee Leg Raise (3-4 RIR) 2. Plank (stop approx 10s before failure/loss of form). 3. Psoas March (3-4 RIR)
Prone I, T, Y
2 x 3
Child's Pose Breathing
1 x 30
2 x 8
2 x 4
Russian Step Up
3 x 8
Seated Banded Row
3 x 8
RUNNING CAPACITY CIRCUIT 2
Complete 3 rounds of the circuit. Rest 1min between rounds. 1. Banded Clam (3-4 RIR) 2. Side Plank (stop approx 10s before failure/loss of form). 3. Swiss Ball Dead-bug* (3-4 RIR) *You can also place a foam roller here. It is used as a prop to "crush" between contact points to encourage you compress your core.
Emma has been a qualified fitness professional for a decade. Her career began as a PT and has since evolved to see her specialise in Strength and Conditioning and as a performance coach for endurance athletes. Emma has also applied her skills in various settings such as NHS Physio and Neurorehab.
STRENGTH + ENDURANCE = RESILIENCEGet Team MoveStrong: Manchester Marathon
Marathon RunnerVerified Athlete
"Team MoveStrong has been incredible from start to finish. I would not have been able to do this without their support. It is such a great feeling knowing someone is out there wanting you to achieve as much as you do (and more!)."
Endurance AthleteVerified Athlete
"After speaking to coach Emma I realised I could get back to where I was after an injury. I have an amazing coach, so supportive and encouraging and I can see progress. I can see myself getting back to where I was but stronger!"
"I always used to feel tired when I ran... the longer the distance, the more my joints hurt and the more my form deteriorated. Since I introduced MoveStrong S&C I feel stronger, I'm able to go further and I enjoy running far more."
When you join a team you’re getting more than programming, you’re joining an online community.