If an app plans your runs, Runna, Garmin Coach or Nike Run Club, this is the strength to go with them.
Build the Foundations is two strength sessions a week for twelve weeks, written and filmed by a chartered physiotherapist who runs. It does not touch your running days: keep your planned runs where they are and put the two sessions on easy days or after a short run, with a day between them.
What a session looks like
Each session lists the exercises, the sets, the reps and the effort, and every movement has Tash’s own video. You open the session and it tells you what to do. You are not building a workout yourself or searching for exercises.
There is a gym version and a home version of the same plan. The home one needs dumbbells or a kettlebell, a band, a chair, a step and a mat.
Where Pilates fits
A new Pilates class goes up every week, each one built around running and taught by a physio. On a rest day, or when your legs want something gentler than a strength session, a class is the other half of the programme.
Try it before anything
Session one is free, no card and no sign-up, and so is one Pilates class. After that the strength plan and the Pilates classes are £9.99 a month each, cancel any time.
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