Runner's Strength & Plyo 2 Days/Week

Achieve Strength & Performance

Marathon, Strength & Conditioning, Triathlon, Plyometrics, Field Sports, Track & Field

Coach

Sam Tardif

For Marathoners Who Want a PR

If you think more mileage is the answer, this isn’t for you.

Marathon performance is built on running economy, force production, and fatigue resistance — not just volume.

This program combines heavy strength + plyometrics to help you:

• Run faster at the same effort

• Maintain form past 30km

• Build stronger calves, hips, and hamstrings

• Reduce overuse breakdown during peak mileage

2 focused sessions per week. Maximum carryover to race day.

The Result

✅ Faster marathon times

✅ Stronger stride late in the race

✅ Fewer training interruptions

✅ Real competitive advantage

Serious marathoners strength train.

$44 / mo

Get Runner's Strength & Plyo 2 Days/Week

Running Economy (Less Effort at Pace)

Heavy strength training improves force output so you spend less energy per step—meaning your goal pace feels more sustainable and your form holds longer. This is one of the most consistent performance benefits seen in research on runners adding strength training.

Resilience Against Overuse

Runners don’t “get injured from running”—they get injured when tissues can’t tolerate the load. We build capacity in the big rock muscles (glutes/hamstrings/quads) plus the stabilizers so common flare-ups don’t derail training blocks.

More Pop Off the Ground

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.

Finish Stronger

When strength is higher, each stride is a smaller percentage of your max. That helps you preserve mechanics late in long runs and races—where most PR attempts die.

Built for Performance

This isn’t bodybuilding and it isn’t random circuits. It’s progressive overload + smart plyometric dosing designed to transfer to running—while fitting around your weekly mileage.

Features

Programming 2 days per week

Two sessions built to complement mileage and key workouts—focused on strength, stiffness, and power transfer.

Exercise Video Guidance

Every key movement includes video so you don’t waste weeks doing the right exercise the wrong way.

Progressive Overload + Plyo Sequencing

Strength first to build force capacity, then plyometrics to express it—programmed for adaptation, not soreness.

Delivered through TrainHeroic

Auto-progressions, tracking, and weekly updates—no PDFs, no guesswork.

Equipment

Required

Barbell // Dumbbells // Bench

Recommended

Full Gym Access // Bands // Stability Ball

Sample Week

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

Tuesday

Strength Day 1

World's Greatest Stretch Demo

2 x 10

Belt/Band IT Band & Hamstring Stretch

2 x 0:30

KB Arm Bar with Press

2 x 16

Wall Reference Split Squat ISO Hold

2 x 0:30

Barbell Back Squat Demo

10, 8, 5, 5

DB Hang Jump Squats

4 x 8

Single Arm Dumbbell Row Bench

4 x 20

Single Leg RDL Landmine

24, 20, 16, 16

Dumbbell Power Snatch

4 x 16

Reverse Crunch With Band

3 x 12

1/2 Kneel Diagonal Chop Low to High (RB)

3 x 20

Seated Calf Machine

12, 12, MAX

Single Leg Leg Extension

3 x 24

Thursday

Strength Day 2

World's Greatest Stretch Demo

2 x 10

Belt/Band IT Band & Hamstring Stretch

2 x 0:30

KB Arm Bar with Press

2 x 16

Wall Reference Split Squat ISO Hold

2 x 0:30

Front Foot Elevated Reverse Lunges

4 x 16

Flat Bench DB Chest Press

12, 10, 8, 8

Hex Bar Deadlift

10, 8, 6, 6

Power Step Up

4 x 16

Foam Roller Hamstring Curls

3 x 12

Switch Split Squat Jumps

3 x 20

Floor Ab Knee Tucks

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

Still just running? That’s why you’re stuck.

If you want a PR, you don’t need more random workouts, you need the evidence-backed combination of strength + plyos that improves running economy & stride power.

Get Runner's Strength & Plyo 2 Days/Week

FAQs

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?

Yes—strength training consistently improves running economy in distance runners, which is one of the most reliable ways to run faster at the same effort.

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!"

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Runner's Strength & Plyo 2 Days/Week