Runner strength
Lift on the days your runs can spare.
Runner Strength builds an 8–12 week strength and mobility block from your race date, run days, equipment, and the areas you want handled gently. Week 1 is free.
- Preview
- Week 1
- Program
- $12
- Lifetime
- $29
- Base, build, and taper phases, lined up so the last week ends on race day.
- Sessions land off your hard run days, and off the day before them.
- None, bands, dumbbells, or a gym — with an easier version when an area is flagged.
- Cards, a calendar file, and a spreadsheet after you unlock.
Build a program
Questions
What is free?
Week 1, with the exercises, sets, reps, and tempo. Later weeks show the phase and the date only. Demo notes, the calendar, the CSV, and the printable cards stay on the server.
What does $12 unlock?
The rest of the 8 to 12 week block, the exercise notes, a print view, an .ics calendar, and a CSV for this program.
What does $29 add?
Every later program, plus a rebuild that starts today from a week you already reached. Nothing renews.
Is this rehab?
No. Flagging a knee, IT band, shin, Achilles, hip, or lower back only swaps in an easier version and tells you to see a clinician. It does not diagnose or treat anything.
Does the model invent the sets?
No. The weeks, the days, and the exercises are calculated in code from your equipment and your run days. The language model only writes a short cue.
Where do the running plan and the pace band live?
RacePlan (raceplan.lsbapps.com) builds the weeks of running. Course Pace Band (paceband.lsbapps.com) builds the race-day splits. This app is the strength work around those runs.