Whether you’re deep into a race calendar or balancing weekly training loads, the RUNFIT In-Season Strength Training Program balances is designed to build and maintain your strength while you are doing a higher volume of running and or racing. Backed by expert coaching and progressive, evidence-based design, it’s the perfect complement to your running schedule, helping you perform better, recover faster, and stay healthy out on the trails.

The program runs three days per week, with two strength days and one shorter mobility/upper body strength day. After six weeks, there is a recovery week (week 7). There is an alternative for many exercises if the programmed exercise is too difficult. You do not need to complete the program on the scheduled days; you can complete them any day of the week, trying to avoid completing back-to-back days as this will decrease the program's effectiveness. The program is designed to be completed at any gym facility, including free weights and squat racks.

Day 1: Strength - 45-75 minutes 

Day 2: Mobility and Upper Body Strength - 30-60 minutes 

Day 3: Strength - 45-75 minutes