The Runners Strength Blueprint
The 3-Day Strength Plan That Helps Runners Get Leaner and Stay Injury-Free
Download the Runner Strength Blueprint and learn the simple strength structure runners over 35 can use to build muscle, improve running economy, and support fat loss.
Inside this free guide you’ll learn:
• The 3 strength workouts runners should rotate each week
• The exercises that improve running durability
• How to add lifting without ruining your running schedule
• The progression rule that actually builds strength
Why Strength Training Matters
Most runners believe lifting will make them slower.
In reality, strength training helps runners:
• improve running economy
• reduce injury risk
• maintain muscle during fat loss
• recover faster between runs
The problem is most runners don’t know how to structure it.
That’s why I created this blueprint.
What’s Inside the Guide
Inside the Runner Strength Blueprint you’ll get:
The 3-Day Strength Plan
Three simple workouts runners can repeat each week.
Exercise Breakdowns
The squat, hinge, and single-leg movements runners need most.
A Weekly Training Structure
How to combine lifting with your running schedule.
Progression Guidelines
How to increase weight safely and consistently.
Who This Is For
This guide is for runners who:
• want to lose fat without losing speed
• keep getting minor injuries during training
• feel weak late in long runs
• know they should lift but aren’t sure how
FAQ Section
Will lifting hurt my running performance?
No. When programmed correctly, strength training improves running efficiency.
How long are the workouts?
Most sessions take 30–45 minutes.
Can beginners follow this plan?
Yes. Exercises can be scaled for different experience levels.
Fill This Out To Receive Your Free Copy of the Runners Strength Blueprint
WHO AM I?
...and why should you trust me?
Coach Thomas Stokes - Fitness and Nutrition Coach
23 Year old me hated working out, hated running and most importantly hated how I looked in the mirror....
By 24 I found myself in the gym every day.
What changed? I realized no one ever taught me how to make fitness fun before. Once I started enjoying my time in the gym it became a little easier to walk through those doors every day.
That's when the real fun began. I witnessed my body transforming. Even better, I realized I felt better - my mind, body and soul felt recharged.
That's when I knew I wanted to help others on this journey.
How can I take my passion for health and fitness and use it to not just transform others bodies but help them transform their minds?
Stoked Metabolic Coaching was born from that passion! I hope this free guide helps you kickstart your journey and want you to know that you are never alone on the path to a healthier life!
I have been there before myself and look forward to walking the journey with you!
WHO AM I?
...and why should you trust me?
Coach Thomas Stokes - Fitness and Nutrition Coach
23 Year old me hated working out, hated running and most importantly hated how I looked in the mirror....
By 24 I found myself in the gym every day.
What changed? I realized no one ever taught me how to make fitness fun before. Once I started enjoying my time in the gym it became a little easier to walk through those doors every day.
That's when the real fun began. I witnessed my body transforming. Even better, I realized I felt better - my mind, body and soul felt recharged.
That's when I knew I wanted to help others on this journey.
How can I take my passion for health and fitness and use it to not just transform others bodies but help them transform their minds?
Stoked Metabolic Coaching was born from that passion! I hope this free guide helps you kickstart your journey and want you to know that you are never alone on the path to a healthier life!
I have been there before myself and look forward to walking the journey with you!