12-Week Strength Training for Runners

Boost your speed, endurance, and injury resistance with a strength training program designed specifically for road runners.
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Lis(t)a Coaching in numbers:​

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Running goals achieved
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Course Overview

Welcome to my 12-week strength training plan built specifically for runners who want to run faster, longer, and injury-free! This program walks you through runner-focused strength workouts that target the muscles you actually use on the road or trail. Each week, you’ll follow along with easy-to-use exercise videos that build power, stability, and resilience — no guesswork, no gym required. Learn how to balance strength and mileage, prevent common running injuries, and improve your stride efficiency with confidence. Whether you’re training for your first 5K or aiming for a new PR, this plan provides step-by-step guidance, expert-backed tips, and a clear path to stronger running. Let’s build the strength behind your speed — one week at a time!
Price: € 79,00
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What Will You Learn?

Strength Training Basics

Strength Training Basics

Planning your strength training, Running economy benefits, Impact of running surfaces on anatomy and biomechanics, Rest days: active vs passive recovery
mobility runners

Key Muscles & Mobility for Runners

Muscles involved in running and how to strengthen them, Importance of mobility training for runners, Mobility drills to support strength work

Full Strength Training Workouts (Weeks 1–12)

Follow-along workouts for your entire 12-week plan, Progressions and regressions as you advance
strength training

Long-Term Strength Training Implementation

Planning your strength training, Running economy benefits, Impact of running surfaces on anatomy and biomechanics, Rest days: active vs passive recovery
running prevention

Injury Prevention & Biomechanics

Planning your strength training, Running economy benefits, Impact of running surfaces on anatomy and biomechanics, Rest days: active vs passive recovery
running mindset

Mindset & Consistency Strategies

Staying motivated for strength training as a runner, Building habits to ensure consistency and long-term results
Cover Strenght Training ebook

First Week On Me!

Because I truly believe in the power of my program, I want to try it out for yourself the first week.
Try the exercises here

FAQ's

This course is designed for road runners of all levels who want to improve their speed, endurance, and injury resistance through strength training.
No! This course is beginner-friendly and provides step-by-step guidance on proper form, workout structure, and progression.
Each workout takes approximately 30–45 minutes and is designed to fit into your running schedule.
No, this program includes bodyweight-based exercises, so you can train at home or at a gym.
Most runners benefit from 2 strength sessions per week, depending on their running schedule. The program is designed to complement, not replace, your running.
The final module teaches you how to repeat and adapt the program so you can continue building strength year-round.

Runners Love This Course:

Easy to follow training plans with a clear build-up, short video's are a plus! It's a nice mix way to mix up your runs and I am convinced that this will help me to run better.
Laurane
The strength programme is progressively structured, requires no special equipment and is easy to integrate into a busy life. By not having to go to the gym, you save money and time without sacrificing efficiency.
Nick G.
The strenght trainings have been very structured written down by Lisa. Weekly you receive a trainings plan and for every workout she also made videos so it is clear what you have to do. Since there are not too many exercises in one session, it is ideal to combine 2x/ week with your runs.
Désirée P.

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