Are you a runner who knows that heavy strength training is beneficial for your running success?

Are you also a runner who is nervous to continue lifting heavy as the mileage creeps up in your longer distance training plans? What if I told you that lifting HEAVY in accordance with race training will allow you to handle those longer distances, recover faster from long runs and speed workouts AND get yourself a shiny new PR! Let me explain…

Lift Heavy + Marathon Train

  • Improve your running economy 

  • Run faster and longer

  • Improve your neuromuscular coordination and power to improve your efficiency

  • AVOID hitting the wall

  • Get that new PR!!

How to Structure with Full or Half Marathon Training

A common suggestion is to keep hard days hard and easy days easy, but it's all about what works best for YOU.

Option 1:

Sunday: rest, Monday: easy run + full body lift, Tuesday: easy run, Wednesday: speed run + lower body lift, Thursday: easy run, Friday: upper body lift, Saturday: long run

-Option 2:

Sunday: easy run + lower body lift, Monday: upper body lift, Tuesday: easy run, Wednesday: speed run, Thursday: easy run + full body lift, Friday: rest, Saturday: long run

-Option 3:

However. Whenever. Whatever. However. You Can Do. To Make It Work. It All Adds Up.


WHY we lift HEAVY

Prevent injuries - Strengthen muscles and connective tissues - Run, longer, faster and more efficiently  - Improve your coordination, power and stride efficiency - Recover quicker

Sign Up Now!

Course curriculum

  • 1

    Overview

    • Understanding Heavy Strength Training for Runners

    • HOW TO USE THIS COURSE

    • Meet Your Coach

    • Disclaimer

  • 2

    Phase 1

    • Phase 1_Endurance and Stability

    • Phase 1 Notes

  • 3

    Phase 2

    • Phase 2_ Hypertrophy

    • Phase 2 Notes

  • 4

    Phase 3

    • Phase 3_ Power and Taper

    • Phase 3 Notes

  • 5

    Exercise Descriptions

    • Exercise Descriptions

    • Banded Forearm Plank Lateral Toe Taps

    • Banded Hip Flexion

    • Banded Lateral Squat Walks

    • Barbell Back Squat

    • Barbell Bent Over Overhand Grip Row

    • Barbell Bent Over Underhand Grip Row

    • Barbell Clean, Barbell Clean + Squat, Barbell Clean + Squat + Press

    • Barbell Front Squat

    • Barbell Kneeling Squats

    • Barbell Lying Skull Crusher

    • Barbell Upright Row

    • Bench Supported Single Arm Dumbbell Row

    • Bench Supported Single Arm Tricep Kickback

    • Bicep Curl

    • Bicycle Crunch

    • Box Jumps

    • Bulgarian Split Squats

    • Bulgarian Split Squat Jumps

    • Burpees

    • Cable Rope Face Pulls

    • Calf Raises

    • Calf Raises Off a Low Step

    • Chest Press

    • Chin Ups

    • Close Grip Chest Press

    • Close Grip Lat Pulldowns

    • Close Stance Goblet Squats

    • Conventional Deadlifts

    • Curtsy Lunges

    • Deadball Slam

    • Deadball Squat Press

    • Dead Stop Push Up

    • Decline Push Up

    • Dumbbell Arnold Press

    • Dumbbell Bent Over Neutral Grip Row

    • Dumbbell Bent Over Reverse Fly

    • Dumbbell Bent Over Wide Grip Row

    • Dumbbell Box Step Up

    • Dumbbell Box Step Up to OHP

    • Dumbbell Box Step Up to Reverse Lunge

    • Dumbbell Bulgarian Split Squat

    • Dumbbell Flat Bench Chest Fly

    • Dumbbell Front Raise

    • Dumbbell Front Squat

    • Dumbbell Hammer Curl

    • Dumbbell Incline Bench Alternating Bicep Curl

    • Dumbbell Incline Bench Alternating Chest Fly

    • Dumbbell Incline Bench Alternating Chest Press

    • Dumbbell Incline Bench Bicep Curl

    • Dumbbell Incline Bench Chest Fly

    • Dumbbell Incline Bench Chest Press

    • Dumbbell Lat Pulldown

    • Dumbbell Manmaker

    • Dumbbell Neutral Grip Shoulder Press

    • Dumbbell Prone Bench Hamstring Curl

    • Dumbbell Renegade Row

    • Dumbbell Seated Shoulder Press

    • Dumbbell Snatches

    • Dumbbell Squat to OHP

    • Dumbbell Thruster

    • Dumbbell Upright Row

    • Dumbbell Weighted Calf Raises

    • Feet Elevated Dumbbell Sumo Squat

    • Feet Elevated Glute Bridges

    • Feet Elevated Tricep Dips

    • Forward Lunges

    • Flutter Kicks

    • Full Sit Up

    • Glute Bridges

    • Glute Bridge Marches / Walks

    • Goblet Curtsy Lunge

    • Goblet Squats

    • Goblet Sumo Squat

    • High Plank Shoulder Taps

    • Hip Thrusts

    • In/Out Crunches

    • Inchworms

    • Incline Push Ups

    • Jump Lunges

    • Jump Squats

    • Kettlebell Clean

    • Kettlebell Clean and Press

    • Kettlebell Passthrough

    • Kettlebell Suitcase Rows

    • Kettlebell Swings

    • Lateral Lunges

    • Leg Raise, Leg Raise w/ Hip Lift, C Crunch

    • Modified Side Plank Leg Lifts

    • Mountain Climbers

    • Moving Plank

    • Plank

    • Plank Hip Dips

    • Plank Jacks

    • Plank Toe Taps

    • Plyo Step Ups

    • Pull Ups

    • Push Ups

    • Resistance Band Donkey Kicks

    • Reverse Crunch

    • Reverse Grip Chest Press

    • Reverse Grip Lat Pulldowns

    • Reverse Lunges

    • Romanian Deadlift

    • Seated Barbell Military Shoulder Press

    • Shoulder Press from a Down Dog Position

    • Side Plank

    • Single Leg Barbell Bicep Curl

    • Single Leg Deadlifts

    • Single Leg Sit Squats

    • Split Squat

    • Stability Ball Alternating Chest Press

    • Stability Ball Back Extensions

    • Stability Ball Chest Fly

    • Stability Ball Chest Press

    • Stability Ball Dumbbell Skull Crusher

    • Stability Ball Hamstring Curls

    • Stability Ball Hip Thrust

    • Staggered Deadlifts

    • Standing Barbell Military Shoulder Press

    • Standing Tricep Overhead Extensions

    • Straight Leg Sit Up

    • Sumo Deadlift

    • Sumo Squat

    • Sumo Squat to Calf Raise

    • Superman Back Extensions

    • Surrender Squat

    • Surrender Squat Tuck Jump

    • Tricep Dips

    • Tricep Push-Up

    • Walking Lunges

    • Wide Grip Lat Pulldowns

    • Wide Stance Push Ups

    • Wide Stance Superman Back Extensions

  • 6

    Mobility Descriptions

    • Mobility Descriptions

    • 90/90 back leg raise

    • 90/90 fold

    • 90/90 front leg raise

    • 90/90 rotations

    • Adductor Mobility

    • Alternating Lateral Lunges

    • Ankle Mobility

    • Bear Sit Active Stretch

    • Bear Sit Passive Stretch

    • Buddha Squats

    • Calf Raises

    • Figure Four

    • Frog Stretch

    • Glute roll

    • Hamstring Stretch

    • Happy Baby Hold

    • Heel Toe Walks

    • Hip Mobility

    • Hurdle Steps

    • Quadruped Stretch

    • Quadruped to Downward Dog

    • Reverse Four Point Bridge

    • Spiderman Lunges Hands on Floor

    • Spiderman Lunges Hands on Bench

    • Squat to Stand

    • TFL roll

    • Thoracic Spine Rotation

    • Walking Lunges with Overhead Reach

    • Windmill

    • Wall Ankle Mobility

  • 7

    Warm Ups

    • Suggested Warm Ups

This Program Will Provide You

  • 3 Strength Workouts per Week

    One upper, one lower and one full body per week. 45 minutes each

  • 1 Mobility Workout per Week

    10-15 minutes each

  • Full Video Library

    Video demonstrations and full written descriptions for each exercise

  • Community

    A group you can rely on to guide and motivate you during the 12 week program

Why Rest?

Why should we rest a full minute between sets? Resting between sets is CRUCIAL for success in this program.


Allowing your body adequate rest between sets will allow you to continue to lift heavy and progress your weights over time. 


Giving your body the rest it needs will allow your muscles to recover and continue lifting heavy for the duration of your workout.


You may be tempted to rush through your sets to get in, get out and get on with life, but I PROMISE that resting is the key to remaining injury-free and seeing results from this program. 


Join now and get access to the 12 week program, Coach Kaitlyn and the Facebook community for just  $150!

For A LIMITED TIME you'll get

1.) a weekly LIVE where I will post a comment in the days leading up for you to ask questions beforehand, but you'll also be able to ask questions during the LIVE 2.) a private Facebook Community with a community of runners going through the same course as you, on the same timeline 3.) weekly check-ins with me to answer any questions you might have 4.) one Facebook LIVE workout session per month

This Program is Broken Down into 3 Phases

  • Phase 1: Endurance and Stability

    4 weeks to build a base and find YOUR definition of heavy, improve your stability and balance, increase your strength with low reps and heavy weights

  • Phase 2: Hypertrophy

    4 weeks to remain mentally tough and create balance between running and lifting. Here you will build your strength and confidence and set new limits for yourself, "peak" in weight training as you would marathon training

  • Phase 3: Power and Taper

    4 weeks to ramp up the power and intensity OR 4 weeks to taper in accordance with race training. Here you will see the impact that heavy lifting has made on your training - similar to the benefits seen after "peak week" in marathon training.

What You'll Need

  • Heavy weights such as barbells, dumbbells and kettlebells
  • Boxes, benches, resistance bands, stability ball, deadball/slam ball
  • I also provide options for those who don't have access to a full gym!
Examples: swap dumbbells for kettlebells, or dumbbells/kettlebells for barbells. Lie on the ground for any movement such as lying chest presses, chest flies, tricep skull crushers if you do not have a bench. Set up in a glute bridge position for an incline bench upper body movements.

FAQ

  • How long will each workout take?

    Each strength workout will take roughly 45 minutes (including a quick warm up, I provide suggestions in this course). Each mobility workout will take roughly 10-15 minutes.

  • How heavy is heavy?

    Heavy is a relative term. The last 1-2 reps of a set of 4-6 reps should feel challenging, yet do able. The last 2-3 reps of a set of 10-12 reps should feel challenging, yet doable. Any more and you would start to compromise your form. The goal is to fatigue the muscles by the end of the set, but keep proper form. Form > everything else!

  • What equipment do I need?

    Dumbbells and/or kettlebells ranging in weight that you can press overhead and squat/deadlift (probably as light as 8-10 pound dumbbells and as heavy as 80-100+! scale to your ability). A barbell that you can load with plates. A bench/step. Other equipment listed in the program that can be subbed out for any of the above: pull-up bar, slamball/deadball, stability ball, resistance bands, cable machine.

  • Do I need a gym membership?

    Absolutely not! As long as you have most of the necessary equipment at home, you certainly do not need to join a gym. I provide options for those who don't have access to a full gym!
Examples: swap dumbbells for kettlebells, or dumbbells/kettlebells for barbells. Lie on the ground for any movement such as lying chest presses, chest flies, tricep skull crushers if you do not have a bench. Set up in a glute bridge position for an incline bench upper body movements.

  • What if I'm training for a full or half marathon?

    A common suggestion is to keep hard days hard and easy days easy, but it's all about what works best for YOU.
 *Option 1:
 Sunday: rest, Monday: easy run + full body lift, Tuesday: easy run, Wednesday: speed run + lower body lift, Thursday: easy run, Friday: upper body lift, Saturday: long run
. *Option 2:
 Sunday: easy run + lower body lift, Monday: upper body lift, Tuesday: easy run, Wednesday: speed run, Thursday: easy run + full body lift, Friday: rest, Saturday: long run
. *Option 3:
 However. Whenever. Whatever. However. You Can Do. To Make It Work. It All Adds Up.


  • Will you provide a running plan too?

    No, this is strictly a strength training program. This program is for you to use at your discretion - WITH race training or during base building. I do offer suggestions on how to pair WITH half and full marathon training, but no formal running plan included!