Ultimate S&C for runners

Pure Performance

Marathon, Cross Country, Track & Field, Strength & Conditioning, General Fitness, Plyometrics, Functional Fitness, Functional Training

Coach

Andy Kay

Elite level Strength & Conditioning, trusted by Olympic athletes ands the current 1500m world champion, here for all.

We provide a no BS, science & experience backed method for maximising your performance and keeping you injury free.

Gym based strength & conditioning, with plyometrics, ballistic/ power, strength, accessory and core training.

Join the team and benefit from a comprehensive S&C programme to support your running and access to the team community.

$50 / mo

Start My 7-Day Free Trial

Proven method

We work with some of the biggest names in distance running, and all programming comes from this experience

All bases covered

Your sessions will cover everything you need, from plyometrics, drills to improve your form, strength & power training, injury prevention & prehab work and core conditioning. All designed to make you a threat on the track and keep you injury free

Community support

Access to the team community, where you can ask questions, share experiences and have exclusive access to unique offers and opportunities

Features

Programming 3 days per week

Specific strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background. To fit around your runs

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.

Equipment

Required

Bar and plates // Kettlebells // Resistance bands

Recommended

Medicine balls // Plyometric boxes // Dumbells

Sample Week

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

Sunday

OTB5, Week 3 Day 1

Single leg calf ISO hold on leg press

3 x 5 @ 0:10

Lateral Hurdle Hop

4 x 4

High Pogo

4 x 12

Trap Bar Deadlift

4 x 4 @ 82.5 %

Lateral landmine RDL

3 x 8

Single leg calf raise on leg press

3 x 25

Double Deadbug

3 x 1:00

High Plank Drag

3 x 0:06

Side Plank with Hip Abduction

3 x 1:00

Tuesday

OTB5 Week 3 Prehab

Plate Overhead Lunge

2 x 12

Arabesque with med-ball reach

2 x 12

Half-Kneeling Med Ball Chop

2 x 12

Shoulder Taps

2 x 1:00

Fire Hydrants

2 x 60

Barefoot calf walk

2 x 1:00

Nordic curl

2 x 10

Friday

Week 3 Day 6

Squat Jumps

4 x 5 @ 55.12 kg

Lateral Hops (Outside/Inside)

4 x 0:10

Hip Thrust

4 x 5

Side Lunge

3 x 8

Seated Tibialis anterior DB raise

3 x 30

Paired Feet on Feet Bridge

3 x 1:00

Band Walks

3 x 0:06

Coach

More from Pure Performance

Andy Kay

Andy is the head coach at Pure performance, and the S&C coach to 1500m world champion Jake Wightman, as well as a number of other elite level distance runners. With over 10 years experience in elite sport, from track & field, through to Olympic rowing and premiership rugby. MSc Applied Physiology BSc (Hons) Strength & conditioning science UKSCA accredited S&C coach Qualified sports therapist

Join the team

This is the last S&C plan you'll ever need as a runner, join the team and let us get you to the next level

Start My 7-Day Free Trial

The Proof

Jake Wightman

1500m World champion, Olympian

Verified Athlete

"Jake has worked with Andy for 6 years, and in that time has smashed multiple national records, become world champion, won two commonwealth games medals, multiple diamond league gold medals and become national champ."

Join Your Virtual Gym

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

Ultimate S&C for runners