Running Durability - Resistance Training for Runners: Training by Andrew Brown in TrainHeroic

North Coast Strength

Endurance, Strength & Conditioning

Coach

Andrew Brown

Features
6 sessions per week
Must use App app to view and log training
Team Training

$50 / mo

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Tissue Loading & Adaptation

Effective endurance programming must account for more than cardiovascular stress. The connective tissues — bone, tendon, and the neuromuscular system — adapt on fundamentally different timescales and respond to different loading stimuli than the aerobic system. Ignoring these parameters is one of the most common causes of overuse injury and stalled performance in runners.

WHO THIS IS FOR

Runners training for any distance — 5k to ultra — who want to stop losing time to injury, break through the performance ceiling that mileage alone can't lift, and build the structural durability to handle consistent training year-round.

HOW IT WORKS

Two sessions per week, programmed to sit cleanly alongside your running schedule. Sessions run 45–60 minutes. The program cycles through structured blocks — foundation, maximum strength, power and plyometric development — with deliberate deload weeks and race-cycle taper guidance built in. As a subscriber, programming updates automatically each week. You show up, execute, and run better.

Features

Direct access to a physical therapist

Questions about training progressions or injury worries are easily submitted and answered through the messaging portal.

Programming 6 days per week

2 Full body lifts per week with 4 days of running.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Sample Week

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

Sunday

Rest or Easy Run

Run

1 x 30:00

Monday

Introductory Cycle I - Week 1 - Day 1

Conditioning

North Coast Med Ball Prep Circuit 1

10 Medicine Ball Slams 10 Medicine Ball Squats 10 Medicine Ball Chest Pass to Floor 20 low pogo hops ( very light efforts) X 2-3 sets

Depth Jump

3 x 3

Seated Box Jump

3 x 3

Lateral Pogo Hop

3 x 20

Squat Variation

3 x 6

Feet Supported Ring Pull Up

3 x 8

Dumbbell Romanian Deadlift

3 x 8

Single Arm DB Bench

2 x 12

Smith Machine Calf Raise

2 x 8

Banded Pull Aparts

2 x 15

Goblet Split Squat Isometric

2 x 0:20

Tuesday

Easy Run

Run

1 x 30:00

Wednesday

Strides

Run

1 x 30:00

Thursday

Introductory Cycle I - Week 1 - Day 2

Conditioning

North Coast Med Ball Prep Circuit 1

10 Medicine Ball Slams 10 Medicine Ball Squats 10 Medicine Ball Chest Pass to Floor 20 low pogo hops X 2-3 sets

Depth Drop

3 x 3

Seated Box Jump

3 x 3

Lateral Pogo Hop

3 x 20

Hinge Variation

3 x 6

DB Bench Press

3 x 8

DB Rear Foot Elevated Split Squat

2 x 8

Tripod Row

2 x 12

Smith Machine Calf Raise

2 x 8

Banded Tricep Pushdown

2 x 15

Bosch Hamstring ISO

2 x 0:20

Friday

REST

Saturday

LONG RUN

Run

Coach

More from North Coast Strength

Andrew Brown

Durable runners are faster for longer.

Tendons that can handle load, muscles that fire efficiently under fatigue, and connective tissue built to absorb thousands of ground contacts without failing. That's what this program builds.

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FAQs

Is this program only for competitive runners?

No. If you run regularly and want to stay injury-free and improve over time, this program is for you. It suits everyone from recreational runners doing a few times a week through to athletes training for ultras and chasing podiums.

How do I fit two strength sessions into my running week?

The program includes a scheduling guide that maps sessions onto any weekly running structure. The core rule is simple: separate hard lifts and runs by 48 hours or do them on the same day. For most runners, Tuesday and Thursday or Tuesday and Friday slot in cleanly without affecting run performance.

I'm not experienced in the gym. Is this suitable for me?

Yes, with one caveat — you should be comfortable with basic movement patterns like squats and hinges before starting. The Foundation block in the first training cycle is conservative and technique-focused. Every exercise has a full coaching video so you're not guessing.

Can I use this program if I am training for a specific event?

Yes, but message the coach to speak about making adjustments or adjustments for tapering and peaking.

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Running Durability - Resistance Training for Runners