Training Plans

Strength for running: Beginner Block 1

5.0

Training Plan by Jonah Rosner

Strength & Conditioning

Details

2x/week
4 weeks

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.

Equipment

Watt Bike/Spin Bike
BodyWeight
Mini Bands
Blood Flow Restriction
Barbell
Flat Bench
Medicine Balls

Jonah Rosner

5.0

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