

Training Plan by Jonah Rosner
Strength & Conditioning
Details
New to running? Avoid common aches like shin splints and knee pain by building essential strength.
Introducing the 4-Week Foundational Strength Plan (block 1) – the essential first step in our series designed specifically to guide novice runners.
Stop guessing and start building:
- Target Key Running Muscles: Strengthen your core, hips, glutes, and legs for more power and better form.
- Reduce Injury Risk: Build resilience against common running setbacks.
- Move More Efficiently: Improve your stride and waste less energy.
This plan provides clear instructions with video guides to build strength progressively over 4 weeks. Feel stronger, more confident, and better prepared for every run.
- Perfect for: Novice runners wanting a structured, injury-prevention focused strength routine.