Strength and conditioning for Runners
Specific weekly exercises designed at making more robust and efficient runners!
Your Instructor
Practical and efficient exercise regimes for distance runners!
For so many, adding this in will likely make your body more robust and even help running performance!
Combine this with smart running training decisions and we are likely not only to, ‘stay on the park’ but we are also likely to ‘move across the ground’ like never before!
Course Curriculum
Key concept 1
Available in
days
days
after you enroll
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StartCourse Introduction (5:51)
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StartWeek 1 -Workout 1-Mobility (23:30)
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StartWeek 1 -Workout 2-Activation (24:26)
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StartWeek 1- Workout 3- Strength (28:27)
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StartWeek 2- Base Line Testing Time! (4:52)
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StartWeek 2- Let's hold each other accountable! (1:53)
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StartWeek 2 -Workout 1-Mobility (27:30)
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StartWeek 2 -Workout 2-Activation (33:02)
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StartWeek 2 -Workout 3- Strength (26:59)
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StartWeek 3- Establish a Sustainable Routine and Dose (5:09)
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StartWeek 3- Workout 1- Mobility (21:32)
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StartWeek 3- Workout 2- Activation (30:40)
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StartWeek 3- Workout 3- Strength (33:33)
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StartWeek 4- Use the Facebook Community! (4:17)
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StartWeek 4- Further Baseline Testing! (For those that need it) (4:43)
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StartWeek 4: Last Baseline Test: Biomechanical Movement Screen (For everyone!) (4:34)
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StartWeek 4-Workout 1- Mobility (24:30)
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StartWeek 4- Workout 2- Activation (29:49)
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StartWeek 4- Workout 3- Strength (25:13)
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StartShould we change our running training schedule? (5:52)
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StartWeek 5-Workout 1- Mobility (25:40)
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StartWeek 5-Workout 2- Activation (35:23)
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StartWeek 5-Workout 3- Strength (30:08)
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StartThe concept of Periodisation (6:44)
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StartWeek 6- Workout 1- Mobility (23:18)
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StartWeek 6-Workout 2- Activation (24:08)
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StartWeek 6- Workout 3- Strength (32:48)
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StartWeek 7- Workout 1- Mobility (28:59)
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StartWeek 7-Workout 2-Activation (35:50)
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StartWeek7-Workout 3-Strength (32:07)
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StartHow's that Balance going? (8:06)
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StartWeek 8- Workout 1- Mobility (28:42)
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StartWeek 8- Workout 2- Activation (33:19)
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StartWeek 8- Workout 3- Strength (28:03)
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StartWeek 9- Workout 1-Mobility (35:00)
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StartWeek 9- Workout 2- Activation (32:50)
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StartWeek 9- Workout 3- Strength (28:40)
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StartWeek 10-Workout 1- Mobility (28:36)
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StartWeek 10-Workout 2- Activation (33:12)
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StartWeek 10- Workout 3- Strength (26:51)
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StartWeek 11- Workout 1- Mobility (31:12)
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StartWeek 11- Workout 2- Activation (33:21)
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StartWeek 11- Workout 3- Strength (31:23)
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StartWeek 12- Workout 1- Mobility (22:30)
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StartWeek 12- Workout 2- Activation (34:13)
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StartWeek 12- Workout 3- Strength (29:11)
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StartWeek 13- Workout 1- Mobility (28:35)
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StartWeek 13-Workout 2- Activation (34:18)
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StartWeek 13- Workout 3- Strength (33:02)
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StartWeek 14- Workout 1- Mobility (19:58)
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StartWeek 14- Workout 2-Activation (34:14)
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StartWeek 14- Workout 3- Strength (33:11)
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StartWeek 15- Workout 1- Mobility (26:42)
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StartWeek 15- Workout 2- Activation (34:24)
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StartWeek 15- Workout 3- Strength (33:37)
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StartWeek 15- Add running Drills before 2 runs a week! (7:43)
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StartWeek 16- Re-Assessment Time! (2:25)
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StartWeek 16-Workout 1- Mobility (24:38)
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StartWeek 16- Workout 2- Activation (34:31)
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StartWeek 16- Workout 3- Strength (27:58)
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StartWeek 17- We are; 'Run Culture Strong'. Join the club on Strava! (1:30)
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StartWeek 17- Re-testing time! The Star Excursion Balance Test from week 8! (1:55)
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StartWeek 17- Workout 1-Mobility (30:56)
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StartWeek 17-Workout 2-Activation (25:43)
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StartWeek 17-Workout 3-Strength (30:07)
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StartWeek 18-Final Objective Re-assessment for this strength block (1:26)
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StartWeek 18-Workout 1- Mobility (25:09)
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StartWeek 18- Workout 2- Activation (22:13)
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StartWhat is Olympic Lifting? (1:31)
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StartWeek 18-Workout 3- Strength (30:43)
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StartWeek 19- Workout 1-Mobility (26:08)
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StartWeek 19- Workout 2-Activation (28:47)
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StartWeek 19- Workout 3-Strength (25:52)
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StartWeek 20- Workout 1- Mobility (24:36)
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StartWeek 20- Workout 2- Activation (27:30)
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StartWeek 20- Workout 1- Strength (27:15)
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StartWeek 21- Workout 1-Mobility (22:11)
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StartWeek 21- Workout 2-Activation (29:28)
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StartWeek 21- Workout 3-Strength (30:08)
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StartWeek 22- Workout 1- Mobility (24:45)
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StartWeek 22- Workout 2- Activation (27:51)
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StartWeek 22- Workout 3- Strength (32:26)
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StartWeek 23- Workout 1- Mobility (30:57)
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StartWeek 23- Workout 2- Activation (26:50)
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StartWeek 23-Workout 3- Strength (25:45)
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StartWeek 24- Workout 1- Mobility (33:14)
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StartWeek 24-Workout 2- Activation (30:35)
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StartWeek 24-Workout 3-Strength (25:45)
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StartWeek 25- Workout 1- Mobility (33:07)
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StartWeek 25- Workout 2-Activation (29:15)
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StartWeek 25- Workout 3- Strength (25:33)
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StartWeek 26- Workout 1- Mobility (27:40)
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StartWeek 26- Workout 2- Activation (26:23)
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StartWeek 26-Workout 3- Strength (30:51)
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StartWeek 27- Workout 1- Mobility (25:10)
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StartWeek 27- Workout 2- Activation (29:03)
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StartWeek 27- Workout 3- Strength (27:07)
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StartWeek 28- Workout 1- Mobility (26:09)
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StartWeek 28- Workout 2- Activation (29:20)
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StartWeek 28- Workout 3- Strength (28:48)
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StartWeek 29-Workout 1- Activation (32:19)
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StartWeek 29-Workout 2-Mobility (23:36)
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StartWeek 29-Workout 3-Strength (25:18)
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StartWeek 30- Workout 1- Mobility (27:54)
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StartWeek 30- Workout 2- Activation (29:47)
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StartWeek 30-Workout 3-Strength (27:15)
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StartWeek 31- Workout 1- Activation & Mobility Fusion (29:09)
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StartWeek 31- Workout 2- Activation & Mobility Fusion (30:28)
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StartWeek 31- Workout 3- Strength (15:57)
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StartWeek 32- Workout 1- Mobility (22:18)
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StartWeek 32- Workout 2- Activation (25:36)
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StartWeek 32- Workout 3- Strength (15:31)
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StartWeek 33- CHALLENGE: What exercise do you find the most difficult and want to improve? (3:06)
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StartWeek 33-Workout 1- Activation & Mobility Fusion (23:11)
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StartWeek 33- Workout 2- Activation & Mobility Fusion (27:07)
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StartWeek 33- Workout 3- Strength (21:37)
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StartWeek 34- Workout 1- Mobility (28:45)
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StartWeek 34- Workout 2- Activation (28:39)
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StartWeek 34-Workout 3- Strength (21:23)
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StartWeek 35-Workout 1- Mobility (30:23)
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StartWeek 35-Workout 2- Activation (24:19)
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StartWeek 35-Workout 3- Strength (20:27)
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StartWeek 36- TAPER WEEK- Workout 1- Mobility (20:43)
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StartWeek 36- TAPER WEEK- Workout 2- Activation (30:06)
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StartWeek 36- TAPER WEEK- Workout 3- Strength (11:58)
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StartWeek 37- RECOVERY WEEK- Workout 1- Mobility (31:31)
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StartWeek 37- RECOVERY WEEK- Workout 2- Activaton (30:36)
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StartWeek 37- RECOVERY WEEK- Workout 3- Strength (17:00)
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StartWeek 38-Workourt 1- Mobility (24:50)
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StartWeek 38-Workourt 2- Activation (32:19)
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StartWeek 38- Workout 3- Strength (16:39)
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StartWeek 39-Workout 1- Mobility (33:28)
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StartWeek 39-Workout 2- Activation (22:38)
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StartWeek 39- Workout 3- Strength (great one for when you are short on time!) (11:38)
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StartWeek 40-Workout 1- Mobility (good pre- run routine after a sedentary work day!) (17:52)
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StartWeek 40-Workout 2- Activation (22:05)
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StartWeek 40- Workout 3- Strength (18:58)
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StartWeek 41-Workout 1- Mobility (Another good pre- run routine after a sedentary work day!) (20:41)
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StartWeek 41-Workout 2- Activation with just a 'kettle bell or medicine ball' (21:13)
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StartWeek 41- Workout 3- Strength (20:46)
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StartWeek 42- Workout 1- Mobility (22:39)
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StartWeek 42- Workout 2- Activation (28:00)
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StartWeek 42- Workout 3- Strength (20:57)
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StartWeek 43- Workout 1- Mobility (28:46)
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StartWeek 43- Workout 2- Activation (Perhaps my favourite Activation routine I've done- 'gets at everything/minimal equipment & efficient!') (25:12)
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StartWeek 43- Workout 3- Strength (21:02)
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StartWeek 44- Workout 1- Mobility (23:18)
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StartWeek 44- Workout 2- Activation (30:34)
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StartWeek 44- Workout 3- Strength (25:46)
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StartWeek 45- What is the FMS (Functional Movement Screen?) (1:43)
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StartWeek 45- Workout 1- Mobility- The Functional Movement Screen! (What's you score out of 21? Share it on the Facebook group!) (29:21)
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StartWeek 45- Workout 2- Activation (One of my favourite routines so far, lets change how we habitually move!) (31:44)
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StartWeek 45- Workout 3- Strength (22:58)
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StartWeek 46- Workout 1-Mobility (22:04)
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StartWeek 46- Workout 2- Activation (27:45)
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StartWeek 46- Workout 3- Strength (22:46)
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StartWeek 47- How do we check if our power is improving? (5:35)
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StartWeek 47- Workout 1- Mobility (25:00)
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StartWeek 47- Workout 2- Activation- with the star excursion and plank reach test included in the routine! (34:07)
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StartWeek 47-Workout 3-Strength (17:02)
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StartWeek 48- Workout 1- Mobility (29:51)
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StartWeek 48- Workout 2- Activation (27:07)
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StartWeek 48- Workout 3- Strength/Power/Performance focus (28:24)
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StartWeek 49- Bloopers! (0:13)
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StartWeek 49- A link to all the Baseline measure we have done in the course if you want to Re-assess how far you have come? Celebrating improvement is important!
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StartWeek 49- Workout 1- Mobility (primal) (24:12)
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StartWeek 49- Workout 2- Activation (17:55)
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StartWeek 49- Workout 3- Strength/ Power/ Performance focus (29:11)
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StartWeek 50- Workout 1- Mobility (21:54)
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StartWeek 50- Workout 2-Activation (18:37)
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StartWeek 50- Workout 3- Strength/Power/Performance focus (29:47)
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StartWeek 51-Workout 1-Mobility (22:49)
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StartWeek 51-Workout 2- Kinetic Chain Activation (28:07)
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StartWeek 51- Workout 3- Performance Plyometrics (27:28)
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StartWeek 52- Workout 1- Mobility (30:55)
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StartWeek 52-Workout 2- Kinetic Chain Activation with a guest! (25:09)
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StartWeek 52- Workout 3- Strength/Power/Performance focus (23:40)
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StartWeek 1-Workout 1-Mobility (23:10)
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StartWeek 1-Workout 2-Activation (27:45)
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StartWeek 1-Workout 3- Strength (29:57)
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StartWeek 2-Workout 1- Mobility (18:56)
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StartWeek 2-Workout 2- Activation (31:44)
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StartWeek 2-Workout 3- Strength (21:19)
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StartWeek 3- Workout 1-Mobility (23:22)
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StartWeek 3-Workout 2- Activation (23:45)
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StartWeek 3- Workout 3- Strength (24:04)
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StartWeek 4- Workout 1- Mobility (20:41)
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StartWeek 4- Workout 2- Activation (30:14)
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StartWeek 4- Workout 3- Strength (22:11)
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StartWeek 5- Workout 1- Mobility (26:46)
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StartWeek 5- Workout 2-Activation (21:29)
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StartWeek 5- Workout 3- Strength (22:13)
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StartWeek 6- Workout 1- Mobility (18:06)
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StartWeek 6- Workout 2- Activation (24:12)
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StartWeek 6-Workout 3-Strength (31:58)
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StartWeek 7-Workout 1- Hurdle Mobility (23:26)
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StartWeek 7-Workout 2- Activation- How do we change how we habitually move? (28:49)
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StartWeek 7- Workout 3- Strength with Mali (21:00)
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StartWeek 8- Workout 1- Mobility with Mali (25:58)
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StartWeek 8- Workout 2-Activation with Mali (20:40)
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StartWeek 8-Workout 3- Strength with Mali (17:24)
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StartWeek 9-Workout 1-Mobility with Mali (14:30)
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StartWeek 9-Workout 2-Activation (20:32)
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StartWeek 9-Workout 3-Strength (22:52)
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StartWeek 10- Workout 1-Mobility (19:49)
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StartWeek 10-Workout 2-Activation (26:14)
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StartWeek 10-Workout 3-Strength (21:30)
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StartWeek 11-Workout 1- Mobility (21:56)
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StartWeek 11- Workout 2- Activation (24:10)
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StartWeek 11- Workout 3- Strength (22:31)
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StartWeek 12- Workout 1- Mobility (22:31)
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StartWeek 12- Workout 2- Activation (23:47)
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StartWeek 13-Workout 1- Mobility (19:49)
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StartWeek 13-Workout 2-Activation (24:11)
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StartWeek 13-Workout 3-Strength (23:27)
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StartWeek 14-Workout 1- Mobility (21:53)
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StartWeek 14- Workout 2- Activation (22:03)
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StartWeek 14-Workout 3- Strength (20:17)
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StartWeek 15- Workout 1- Mobility (21:41)
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StartWeek 15- Workout 2- Activation with TRX (19:51)
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StartWeek 15- Workout 3- Strength (24:49)
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StartWeek 16-Workout 1-Mobility (22:31)
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StartWeek 16-Workout 2- Activation with TRX (21:39)
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StartWeek 16-Workout 3-Strength (16:43)
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StartWeek 17-Workout 1- Mobility- Foam roller and spikey ball routine (31:11)
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StartWeek 17-Workout 2- Activation with TRX (22:34)
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StartWeek 17-Workout 3-Strength-Perfecting the Clean and Jerk Olympic lift (24:36)
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StartWeek 18- Workout 1- Mobility (21:12)
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StartWeek 18- Workout 2- Activation- Kinetic Link Functional Training (20:14)
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StartWeek 18-Workout 3-Strength- Heavy Slow Resistance and bunny hops (18:04)
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StartWeek 19- Workout 1- Mobility (20:32)
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StartWeek 19- Workout 2- Activation-Functional Training (16:27)
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StartWeek 19-Workout 3- Strength-Back to basics (20:21)
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StartWeek 20-Workout 1- Efficient whole body Mobility (21:38)
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StartWeek 20-Workout 2- Activation- Functional Training (16:18)
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StartWeek 20-Workout 3- Strength-Back to basics (25:56)
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StartWeek 21-Workout 1-Efficient whole body mobility routine, no equipment needed. (22:43)
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StartWeek 21- Workout 2- Activation-Functional Training (20:24)
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StartWeek 21-Workout 3-Strength-Back to basics (28:03)
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StartWeek 22-Workout 1-Quick Mobility routine, no equipment. (24:30)
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StartWeek 22-Workout 2-Activation (with a big focus single leg stability) (25:13)
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StartWeek 22- Workout 3- Heavy strength, plyo and drills (24:01)
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StartWeek 23- Workout 1- Mobility- Foot focus (34:21)
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StartWeek 23-Workout 2-Activation (with a big focus on single leg stability ) (24:12)
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StartWeek 23-Workout 3- Strength routine (key running strength, some power and easy plyo) (24:50)
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StartWeek 24- Workout 1- Primal Mobility (25:24)
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StartWeek 24- Workout 2- Activation (27:50)
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StartWeek 24-Workout 3- Strength (TRX hip strength endurance, easy plyo) (24:44)
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StartWeek 25-Workout 1-Primal Mobility (22:35)
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StartWeek 25-Workout 2- Activation and running drills fusion: Let's always keep working on our running mechanics (26:27)
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StartWeek 25- Workout 3- General Strength Circuit Training (22:16)
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StartWeek 26- Workout 1- Pre-run Mobility Routine (15:50)
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StartWeek 26-Workout 2-Activation (28:02)
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StartWeek 26-Workout 3-Strength Barbell Routine (15:56)
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StartWeek 27- Workout 1-Pre- Run Mobility (21:19)
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StartWeek 27-Workout 2- Powerband Activation (27:13)
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StartWeek 27-Workout 3- Strength (27:07)
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StartWeek 28- Workout 1- Pre-run Mobility Drills (16:07)
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StartWeek 28-Workout 2- Pre-run Activation Drills (19:11)
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StartWeek 28-Workout 3- Working on the resilience, strength and speed of our running spring (22:32)
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StartWeek 29- Workout 1- Running Specific Mobility (28:06)
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StartWeek 29-Workout 2- Great Activation routine with TRX!!!! (29:49)
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StartWeek 29-Workout 3- Working on the resilience, strength and speed of our running spring (23:18)
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StartWeek 30- Workout 1- Snappy, 17min, no equipment, Mobility (16:57)
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StartWeek 30- Workout 2- Activation with TRX and a metronome (20:15)
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StartWeek 31- Workout 1- Activation- Beach and Hill running drills (25:52)
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StartWeek 31- Workout 2- Running specific mobility (20:38)
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StartWeek 31-Workout 3- Isometric running strength across joints (23:14)
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StartWeek 32- Workout 1- Grass Barefoot Drill Activation pre run (1-2 times per week) (33:23)
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StartWeek 32-Workout 2- Hurdle routine- hip mobility, control, strength and single leg balance (14:51)
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StartWeek 32- Workout 3- Aqua bag strength routine (great for whole body synergy) (26:48)
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StartWeek 33- Workout 1- Barefoot balance on beam (great for foot conditioning) (17:45)
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StartWeek 33- Workout 2- Strength Routine on a stair case (plyometrics) (13:33)
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StartWeek 34- Workout 1- Activation through Speed Drills
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StartWeek 34- Workout 2- Running Specific Isometric training- Quick strengthening effect, minimal soreness, can do before run workouts!!! Inspired by Alex Natera. (21:21)
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StartWeek 35- Workout 1- Activation re-set through crawling, reaching and exploring movement on the ground...literally getting back to our roots (30:09)
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StartWeek 36- Workout 1- A 'running arm' drill that can help get your running technique to 'flow'! (11:45)
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StartWeek 37- Workout 1- Activation- Rafe Kelley Inspired- Parkour whole body activation circuit (19:32)
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StartWeek 38- Workout 2- Strength based Lunge holds fused with body awareness (23:25)
Frequently Asked Questions
When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I am unhappy with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.