Running Strength Group

Coaching Matters

Coach
Cian Mulrooney

The is no one providing a service like this for runners...

Weekly Strength and Conditioning program (two days), along with an added sprint session (see Sample Week below). All through your phone.

Whether you are a couch to 10k runner, that wants to vary their training in the week or that sub 18min 5k athlete, thats looking for something extra to bring them a step further.

Fresh workouts are uploaded weekly, track your progress via app and stay consistant with a team of runners all on the same journey.

If your happy doing some pushups, situps and lunges that you seen from an article online, then this is not for you. But, if you want to transform your training or spice up your weekly fitness routine, then you must give it a try!

This is More Than Running, This is Becoming a Better Human.

$23 / mo
Start My 7-Day Free Trial
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Learn from the Best
All the best athletes incorporate some sort of strength training into routine. From Sir Mo to Usain Bolt
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More then Strength
We focus on improving gait. How muscles coordinate, Restoring a good relationship between the pelvis and ribcage, Giving you more movement options and varibility with your training.
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The Goal: Improve your Running
Everything that's added to these workouts have ONE goal - to improve your running. It prevents injuries by strengthening muscles and connective tissues; it helps you run faster by boosting neuromuscular coordination and power; and it improves your running economy by encouraging coordination and stride efficiency.
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Unused Gems
Breathing drills to unlock your hips and spine. Core work that's more then just planks and sit-ups. Develop a strong, dynamic, mobile core to improve your walking and running. Enhance your ability to use elastic energy with plyometrics.
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Access to your Coach & Team
Through the TrainHeroic app, message your coach/team with any questions. Encourage teammates, give insight into your progress and even upload videos of yourself for feedback from group.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Two S&C days along with One Speed Session that can be added to run days
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Bench // Pull Up Bar // Bench
Recommended
Barbell // Kettlebell // Gym Mat
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Workout 1

A

Breathing and Reaching

3 x 6

B

Half Kneeling Rotation with Band

3 x 10

C1

Slalom Hops

4 x 10

C2

Front Squat

4 x 5 @ 80 %

D1

See-Saw Overhead KB Press

3 x 10 @ 8

D2

Chin-Up

3 x 6 @ 9

E1

8 Point Plank

2 x 6

E2

Calf Raise

2 x 12

E3

Sitting Adductor Squeeze

2 x 20

Tuesday
Sprint Work

A

Speed Hops

1 x 2

B

Hand Weighted Runs

3 x 60 @ 7, 8, 9

C

120m Sprint

1 x 4

Wednesday
Workout 2

A1

9090 Breathing with Zone 2 Reach

3 x 6

A2

Garhammer Curl

3 x 8

B

Single Leg RDL

2 x 10

C1

DB Lateral Lunge

3 x 15

C2

1-Arm DB Row

3 x 12

D1

9090 Hamstring Bridge

3 x 6

D2

Alternating DB Chest Press

3 x 12

Coach
More from Coaching Matters
coach-avatar Cian Mulrooney

S&C and Running Coach. Background in distance running (1500m-10km) now putting it all together for Gaelic football.

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More then Running

Provides you with everything your missing from your training!

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FAQs
Who is this for?
Runners of all ages, beginners too advanced. Anyone who wants to become a better runner and human. Or just want to diversify their training.
Who is in the team?
Runners who are all on the same path - to get better. Join a growing community that encourages and keeps you in check on your journey.
Will strength training cause bulky muscle which will slow me down?
Short Answer: No! Unless you are lifting extra during the week, along with consuming a tonne of calories, its very unlikely to impair your running.
What are the beneifts? Isn't running enough?
Strength training is the element to take runners to the next level. It prevents injuries by strengthening muscles and connective tissues; it helps you run faster by boosting neuromuscular coordination and power; and it improves your running economy by encouraging coordination and stride efficiency.
Join Your Virtual Gym

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

Running Strength Group
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Running Strength Group
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Running Strength Group
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Running Strength Group
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