Four short routines that change with your training. Each session takes 15–20 minutes, needs little or no equipment, and is done after you run. Your race date tells you which routine to use.
Enter your race date to see your phase. No race on the calendar? Use Maintain.
New to strength training? Start with Foundation using 1 set, whatever your countdown says.
| Where you are | Phase | What it trains |
|---|---|---|
| No race on the calendar, or between plans | Maintain | General strength; keeps the habit |
| First 4–6 weeks of a new plan (3 weeks on a 10–12 week plan) | Foundation | Control, balance and core, mostly bodyweight |
| After Foundation until 6 weeks before your race | Build | Strength under load: squats, hinges, single-leg work |
| 6 weeks to 10 days before your race | Sharpen | Fast, springy and reactive, with lower volume |
| Final 10 days | Taper | One short Sharpen session (1 set). Nothing in the last 5 days. |
Alternate routines: A one session, B the next. One routine per session is all you need.
Do it right after your workout or later that day, on L5–L8 days. Keep hard days hard so easy days stay easy.
Skip strength on L1–L2 easy and recovery days, and the day before a long run or key workout.
Stop each set with 1–2 good reps left. Ease in for the first few sessions of a new phase, and spend extra time on the moves you find hardest.