New

Strong running

Forge Fitness Coaching

Triathlon, Marathon

Coach

Jonty Norris

Strong Running: The foundation S&C programme for runners and triathletes.

Build resilience. Improve mobility. Run strong.

Unlock your best performance with Strong Running, the ultimate strength programme designed specifically to improve running. Whether training for for your fist 5k or chasing a marathon PB, this programme will help you build the foundational strength, mobility and muscular endurance you need to run stronger, longer and injury-free.

$20 / mo

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Run faster with less effort

Build the muscular strength and power needed to imrpove running economy, helping you maintain speed with reduced effort.

Recover quicker and train consistently

Mobility work and muscle capacity sessions support fatser recvovery between runs and reduce mouscle soreness, so you can train smarter and more regularly.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Targeted workouts to build lower-body and core strength that translates directly to more powerful, efficient running.

Exercise Video Guidance

Clear, guided videos for every movement so you can train confidently and safely.

Delivered through TrainHeroic

Train anywhere, anytime. All you need is the TrainHeroic app to follow the plan.

Equipment

Required

Dumbbells

Recommended

Barbells and plates // Cable machine

Sample Week

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

Sunday

Recovery and prep

Circuit

Foam roller or lacrosse ball -Thoracic spine -Glute med -Quad -Hamstring -Calf

Hip 90/90 mobility

3 x 12

Kneeling Hip Flexor/Quad Stretch

3 x 6

Lunge to hamstring stretch

3 x 12

Childs Pose

3 x 30

Thread needle

3 x 12

Cobra Pose

3 x 12

Calf Stretch

3 x 30

Groiner

3 x 6

Pigeon Stretch

3 x 30

Monday

Strength for endurance - session 2

Plank

3 x 20

Curtsy lunge

3 x 6

Low Pogo Jumps

3 x 12

Barbell Split Squat

3 x 6

1 Foot Hop

3 x 6

Barbell Split Squat

3 x 6

1-Leg Step-Up Jump

Barbell Hip Thrust

3 x 8

Single leg calf raise

3 x 15

Single Leg RDL

3 x 8

Single Arm Farmer Walk

2 x 10

Wednesday

Capacity for endurance - session 1

Band Face Pull

3 x 12

Low Pogo Jumps

3 x 12

Single Leg RDL

3 x 6

Goblet Squat

3 x 12

Snap Down

3 x 6

RDL

3 x 12

Bridge

3 x 12

Single leg calf raise

3 x 12

Standing tib raises

3 x 12

Friday

Hip and back mobility

Biking

1 x 10:00

Knee Hug

3 x 12

Hip Mobility - KB Squat

3 x 0:30

Pigeon Stretch

3 x 0:30

Thoracic Extension on Foam Roller

3 x 12

Back Extension w/ ball

3 x 12

Lunge Rotation Stretch

3 x 12

Hamstring Rope Stretch

Hamstring flexion extension stretch

1-leg toe touch

3 x 12

Coach

More from Forge Fitness Coaching

Jonty Norris

12 years coaching professional and amateur athletes including world class triathletes and Premier League footballers.

Bridge the gap between the gym and the run

Your fastest, strongest performance starts here.

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The Proof

Craig Gunn

Sunderland Harriers

Verified Athlete

"Having recently started working with Jonty as my strength coach, I've been extremely impressed with his approach. I'm already seeing progress and am really looking forward to continuing to work with himand progressing further."

Natalie Wheat

Recreational runner

Verified Athlete

"The S&C sessions have been class. My form wasn't great but with practice I have improved. Jonty has fitted the programme to what I can manage and the equipment I have available. It's been working well for me so far."

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Customer Reviews

Overall Rating

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