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Strength for Runners | Team Access

XM ENDURANCE LABS

Marathon, Endurance, Strength & Conditioning, Track & Field
Coach
Xavier Morales

Strength for Runners is a progressive strength program built to complement your running. With two workouts each week, you’ll build strength, power, stability, and durability without adding unnecessary fatigue.

Sessions include single-leg strength, plyometrics, posterior chain, calf and ankle work, and core stability. Whether you’re training for a 5K, marathon, or simply want to become a stronger runner, this program is built to support the miles ahead.

$30 / mo
Start My 7-Day Free Trial
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Build Strength & Running Economy
Build the strength to produce and absorb force more efficiently with each stride. Progressive strength training can improve running economy while developing the lower body and single leg strength needed to support your running.
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Improve Durability & Reduce Injury Risk
Running places repeated stress on your body with every stride. Strengthening the calves, hips, hamstrings, glutes, and core can help your body better handle those demands, reduce injury risk, and support more consistent training.
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Stay Strong When Fatigue Sets In
As fatigue builds, maintaining your mechanics and producing force becomes harder. Strength and plyometric training can help build the power and durability needed to stay strong through tough workouts and those later miles when it matters most.
Features
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Access to your coach
Ask questions, get feedback, and stay connected throughout your training.
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Programming 2 days per week
Two progressive strength sessions each week designed specifically to complement your running.
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Exercise Video Guidance
Video demonstrations are built into your workouts for easy reference while you train.
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Delivered through TrainHeroic
Access your workouts, instructions, progress, and training schedule all in one place.
Equipment
Required
Dumbbells // Resistance/mini bands // Exercise bench or sturdy box // Open floor space
Recommended
Barbells + weight plates // Squat rack // Kettlebells // Cable Machine // Plyometric box // Medicine ball // Stability ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength + Force Production

A

Worlds Greatest Stretch

2 x 5

B

Glute Bridge

2 x 10

C

Banded Lateral Walks

2 x 10

D

DeadBug

2 x 8

E

Pogo Jumps

2 x 15

F

Broad Jump

3 x 3

G1

Trap Bar Deadlift

3 x 6 @ 7

G2

DB Bench Press

3 x 8 @ 7

H1

Bulgarian Split Squat

3 x 8 @ 7

H2

Pull-Up

3 x 6 @ 7

I

Calf Raise

3 x 12 @ 7

J

Paloff Press

2 x 10

K

Kneeling Hip Flexor Stretch

2 x 30

L

Calf Stretch

2 x 30

M

Pigeon Stretch

2 x 30

Wednesday
Unilateral Strength + Athletic Power

A

90/90 Hip Rotations

2 x 6

B

Forward Walking Lunges

2 x 6

C

Single Leg Glute Bridge

2 x 8

D

Banded Lateral Walks

2 x 10

E

Bird Dog

2 x 8

F

Pogo Jump

2 x 15

G

Lateral Bounds to Stabilize

2 x 4

H1

Goblet Squat

3 x 8 @ 7

H2

DB Shoulder Press

3 x 8 @ 7

I1

Single Leg RDL

3 x 8 @ 7

I2

Chest-Supported DB Row

3 x 10 @ 7

J

Seated Calf Raise

3 x 12 @ 7

K

Push-Up

3 x 10

L

Side Plank

2 x 30

M

Kneeling Hip Flexor Stretch

2 x 30

N

Calf Stretch

2 x 30

O

Adductor Stretch

2 x 30

Coach
More from XM ENDURANCE LABS
coach-avatar Xavier Morales

Former NCAA Division II runner, current SRA Elite athlete, high school XC and track coach, and personal trainer with a B.S. in Kinesiology. I created Strength for Runners to give athletes purposeful strength training that complements their running, builds durability, and helps them perform at their best.

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Be Strong When It Matters Most.

Build strength and durability to support your training, maintain your running mechanics, and stay strong when late-race fatigue sets in.

Start My 7-Day Free Trial
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FAQs
Who is Strength for Runners designed for?
Strength for Runners is built for runners of all experience levels, whether you're training for your first 5K, chasing a PR, or preparing for a marathon.
How often will I strength train?
You'll receive two progressive strength sessions each week, designed to complement your running and build strength without adding unnecessary fatigue.
Do I need access to a full gym?
No. Most workouts can be completed with dumbbells, resistance bands, a bench or box, and open floor space. Additional equipment can provide more options, but isn't required.
What if I miss a training day?
No problem. Running comes first, and life happens. If you miss a session, you can adjust your week rather than trying to cram it in. If you're unsure where to move the workout, reach out through TrainHeroic and I can help.
What if I need an exercise modification?
Reach out directly through TrainHeroic. I can help with exercise substitutions, equipment alternatives, and questions about the programming.
Can I try the program before committing?
Absolutely. Your first 7 days are FREE. Try the programming, experience the TrainHeroic platform, and see how Strength for Runners fits into your training before your monthly subscription begins.
Join Your Virtual Gym

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

Strength for Runners | Team Access
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Strength for Runners | Team Access
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Strength for Runners | Team Access
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Strength for Runners | Team Access
Start My 7-Day Free Trial