THE 8-WEEK STRENGTH PLAN FOR parkRUNNERS

Feel stronger, run easier, and enjoy your miles again.

Does running sometimes feel harder than it should?

Starting strength training as a runner can feel uncertain. You might be confident putting one foot in front of the other, but step into the gym and it’s a different story.

You know it could help you. Every article, coach and experienced runner says so. But:

You’re not sure which exercises actually make a difference for runners.
You’ve tried bits and pieces from YouTube or Instagram, but nothing seems to stick.
Niggles appear in your knees, hips or ankles, and you hope they’ll go away but they don’t.
Life gets busy, your gym routine fades, and running starts to feel harder than it should.

We have worked with runners from casual 5k joggers to dedicated parkrunners who were frustrated with the same problems. Stiff hips that never seem to loosen, recurring calf strains that cut runs short, and the feeling of running out of energy long before the finish line.

This plan changes that. You will know exactly what to do each week, with sessions designed to support your running, not take away from it. By the end, you will feel stronger through your whole body, recover faster after every run, and look forward to training because you can feel the difference it is making.

WHAT MAKES THIS DIFFERENT?

Many runners avoid the gym because it feels either overcomplicated or pointless.

Overcomplicated and confusing

You walk in, see a maze of machines and free weights, and have no idea which ones will actually help you run better.

Too basic and ineffective

The advice is to just do some squats without showing you how to train in a way that improves your running.

Instead, this is the balance you have been looking for:

Simple to follow, with clear instructions so you feel confident every session.
Three sessions a week that fit around your running, not in place of it.
Proven exercises that keep your hips, knees and ankles strong and supported.
Techniques to help you recover faster, tackle hills with ease, and run more efficiently.

With this approach you will not just be going through the motions. Every session is linked to an outcome you will actually feel in your running. That could be holding pace in the final kilometre, feeling steady and controlled down a steep hill, or finishing a long run without the familiar ache in your calves.

Why Parkrunners Love This Approach

If you have ever run a parkrun on tired legs, you know how much harder those last two kilometres can feel. The slight drag in your stride. The urge to slow down when you know you could hold on if you had just a little more strength in reserve.

We have worked with countless runners who wanted to enjoy their Saturday mornings again. To run without their knees aching halfway round, to keep pace up the hills, and to finish strong instead of just hanging on.

After following this plan, many tell us they:

One runner even knocked a full minute off their PB without adding a single extra run to their week, simply by getting stronger. Another told us they stopped needing two full days to recover after a race.

When you run stronger, parkrun feels less like a battle and more like the reason you started running in the first place.

WHAT YOU GET INSIDE THIS PROGRAM

Here is exactly what you will get when you join:

An 8-week progressive strength plan built specifically for runners.
Three fully coached gym sessions each week (45 to 60 minutes), focusing on whole-body strength and injury prevention.
The exact exercises and sets to do with no guessing.
Sessions that build strength first, then power for faster, more efficient running.
Support to keep you consistent and confident from start to finish.

You will not be left to figure things out on your own. Every exercise is chosen for a reason and explained clearly so you can focus on getting the most from each session. You will notice improvements in your posture, balance and coordination, all of which feed directly into how well you run.

Who This is For (and NOT For)

Perfect if you:

Want to enjoy running without the constant cycle of aches and niggles.
Love your weekly parkrun but want to feel stronger and more confident on the course.
Are ready to train in a gym twice a week to support your running.
Want a clear plan with proven results for runners like you.

Not for you if you:

Frequently Asked Questions

Still got questions? Good. That means you’re serious about getting results and not just throwing money at another program that collects dust. Here’s everything you need to know before you start.

I have never lifted before. Is this really for me?

Yes. The plan is beginner-friendly and designed so you learn correct technique from day one.

What equipment do I need?

A gym with basic free weights and a few machines. No specialist kit needed.

How long are the workouts?

Each session takes 45 to 60 minutes, twice a week.

Will I lose weight with this program?

This is not a weight-loss plan, but many people notice changes in body composition as they get stronger and run more efficiently.

YOUR INVESTMENT - £15 one off fee

For a one-off payment of £15, you will get the full 8-week plan, the PDF guides, and access to a programme that has helped runners just like you enjoy running again.

It is not just about lifting weights. It is about:

Feeling lighter on your feet.
Recovering faster between runs.
Having the strength to tackle any hill or headwind.
Enjoying every step instead of fighting through discomfort.
Knowing you are building a body that can handle the miles you want to run.

Once you have the plan, it is yours to keep and repeat whenever you need it.

For less than the cost of a decent pair of running socks, you are setting yourself up for months and years of better, more enjoyable running.