A 10 week home training plan consisting of two to three resistance based training sessions that can be followed in an A/B/A pattern for as long as progress is able to be maintained, or, in an A/A pattern, omitting Wednesdays 'B' session.

Where you are in your current running training will dictate whether or not you should lift three times per week. As a general rule, we recommend following the A/B/A cycle if you are not currently training for a specific race, or, if you are not racing further than 10k. Half Marathon training and up dictates that two sessions will be more appropriate for your needs without compromising recovery.

This program can be repeated for as long as is desired.

The running element is simply a guide. If you are coached or write your own training, continue to do as you see fit or are instructed, but please be aware that soreness in the initial two to three weeks may occur and could have an impact on your ability to train at your full potential. This is transient and part of the process in making you a stronger, more efficient runner. Stick with it! If you choose to follow the suggested running prescription, you may choose your sessions from ‘Holly’s Big Book of Sessions: Part 2’ which is included alongside our Eguide ‘Taking it in your Stride: Rethinking How to Lift and Run’ for those who may wish to progress to a gym environment in the future.

Fully interactive with video demonstrations of all drills and lifts, your workouts can be uploaded either daily or weekly with the option of keeping notes for each workout and uploading data from your choice of running tech. Once you have specified your start date you will have access to the full program both online and contained within a PDF document attached to your welcome email.

Necessary Equipment: This program is designed to use the bare minimum of equipment but there are two essential to purchase before starting. Firstly, a selection of bands, light enough for single joint exercises and strong enough to help pull your bodyweight. Secondly, a gym ball from Ebay is a near essential in nailing execution of one of the best bang-for-your-buck exercises, the Nordic Hamstring Curl. Thirdly, whilst not 100% necessary, a doorframe mounted pull up bar is worth it’s weight in gold. You will find hyperlinks to all recommended equipment in your purchase email. Other ways to load are described within the program but can include simple household items such as a backpack or a small child!

If you are in this for the long haul, a good investment would include purchasing some kettlebells and/or dumbells up to a top weight of 20kg.