Building the foundations: lower body, gym based
A lower-limb, running-specific strength programme designed to help you build a strong foundation for running - from shorter distances through to marathon training and beyond.
This plan is specifically designed for runners who want to start their training block the right way. Through progressive strength training and running-specific movements, the programme focuses on developing the strength, stability and load tolerance needed to support increasing running demands.
By building these foundations before significantly ramping up your mileage, the aim is to improve your capacity to tolerate training, support running performance and reduce your risk of injury as your training progresses.
Whether you're preparing for your first marathon, returning to structured training or simply looking to become a stronger and more resilient runner, this programme provides the foundations to support the miles ahead.
Every movement is filmed by Tash, with her written steps
Watch her do it first, then follow her steps one at a time with the demo looping beside you. You can have them read out loud while you train.
Sets, reps and effort are written for you
Every movement has a target effort out of 10, so you know how heavy to go, and the lifts progress in blocks as the weeks go on.
In Tash's words
There will be small changes made to the strength plan every 3-4 weeks - we recommend that the strength is to remain consistent with movements to get the biggest benefit from strength progression and adaptation
You tell it how you felt
After each session you log how it went and score any pain out of 10. If that score reaches the range Tash says to stop at, the plan tells you to stop and speak to a physiotherapist.
A mobility routine to keep
10 movements to do after every run and strength session, whether you join or not.
FreeBefore you join
This strength program is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. You should consult your physician or other qualified healthcare provider before beginning this or any other fitness program, especially if you have any pre-existing medical conditions, injuries, or concerns.
Seek medical attention if you experience any of the following:
- Sharp, persistent, or worsening pain during or after exercise
- Swelling, bruising, or limited range of motion in any joint or muscle
- Dizziness, shortness of breath, chest pain, or any other unusual symptoms