Strength & Mobility Training Plan

Stronger. Smoother. Injury-Free

Your running performance isn’t just about miles — it’s about how your body moves. This plan targets the muscles, joints, and movement patterns that power your stride, reduce injury, and improve efficiency.

🏃 Who This Plan is For

Runners looking to improve form, power, and endurance
Anyone struggling with recurring injuries or niggles
Beginners wanting to build a stronger base before distance training
Marathoners and ultra runners needing structured recovery strength work
Desk-job professionals with mobility limitations affecting running posture

What’s Included

3–4 Weekly Sessions

Alternating walk-run intervals that build stamina gradually. No burnout, no pressure.

Form First, Pace Later

We start with posture, cadence, and breathing — to help you run efficiently from Day 1.

Milestone-Based Progression

Each week builds on the last, with clear goals and recovery built in.

Strength & Mobility for Beginners

Short routines to improve balance, core strength, and joint stability.

Video Demonstrations

Guided videos by Coach VJ and team for warm-ups, drills, and cooldowns.

Posture & Gait Drills

Simple routines that reinforce upright posture, optimal cadence, and footstrike balance.

Support & Feedback

Form checks and corrections provided via video — reviewed by Coach VJ and team.

Plan Duration Options

Use as a base-building block, race prep supplement, or ongoing off-season routine.
4 to 8 Weeks

Ideal Add-On For

Couch to 10K

Half Marathon

Full Marathon

Ultra Marathon Plans

Injury Rehab or Prevention Phase

Train the Muscles That Move You Forward

If running is the engine, this is the oil change, tune-up, and tire rotation your body needs.
Start Your Strength Plan
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