Strength + Mobility for Runners – Weighted Edition

Plan Goal
Turn functional strength into run power.
This 6-week program bridges the gap between stability and speed — helping runners develop the hip drive, posture, and fatigue-proof control that transfer directly to every stride.
Each session builds usable strength, not bulk: stronger glutes, steadier core, and more efficient movement from start to finish.
Perfect For
✅ Runners who’ve completed the Bodyweight Edition and are ready to add load
✅ Athletes training for 5K to marathon who want stronger, more efficient form
✅ Home or gym users with dumbbells or kettlebells
✅ Ideal for base or early build phases (Jan–Apr) before peak mileage blocks

When to Use This Plan
Use during your base or early build phase once you’ve completed the Bodyweight program.
It’s perfect for developing running strength before higher-intensity or race-specific training begins.
Can also be repeated mid-season at lower intensity (1–2 sessions per week) for maintenance and injury prevention.
This is your power foundation — where strength becomes speed and stability meets efficiency.