Free download for runners
2 sessions. 10 exercises. 1 resistance band. The foundation that keeps you running longer, stronger, and without injury — built by a running coach who actually trains.
What you get
Most strength programs are not designed for runners. They load the wrong muscles, ignore the movements that transfer to running, and leave you too tired to train properly.
This plan is different. Every exercise was chosen because it directly improves what happens when you run — your tissue resilience, your single-leg stability, and your elastic energy return.
Plank, side plank, dead bug, glute bridge, clamshells with resistance band. The base that every runner needs and almost none have.
Bulgarian split squat, calf raises, side steps, back kicks, single leg hops. The exercises that change how your legs handle running load.
Each movement comes with a one-line explanation of exactly why it makes you a better, more resilient runner. Understanding the why is what makes you actually do it.
The runners I coach who make the biggest performance jumps are not the ones training hardest. They are the ones who finally started treating strength as part of running — not something separate from it.
Who built this
Lisa.
Running coach.
I coach recreational runners — from complete beginners to ultra trail runners — under the SR5 Method, my own coaching framework built on 5 pillars: structured load progression, real recovery, strength that transfers, intelligent intensity, and adaptation awareness.
I also coach at training camps in the Alps and I train myself. This is not theory. Everything in this plan is what I actually use.
@listacoaching on Instagram
Get your free plan
Enter your details and the plan lands in your inbox immediately. No waiting, no upsell, no nonsense. Just the training.
