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PROGRAM DETAILS
✔ 20-Week Progressive Marathon Strength Plan
Structured into 4 phases: Each Phase is aligned with typical marathon training cycles and volume.
Phase 1: Strong Foundation Formation
Phase 2: Strength Progression
Phase 3: Fast & Efficient - Peak Mileage
Phase 4: Race Prep Taper
✔ 2–3 Strength Sessions Per Week
Each session includes:
Runner-specific warm-up that addresses commonly missed and problematic areas.
Plyometric progression for efficiency, economy, and joint and tendon strength and stability.
Run supporting full body strength, focused on the muscle groups and movements that benefit runners most.
Accessory strength to assure no area is missed, including multidirectional movements, upper body, core, calves, and form efficiency.
✔ Clear Programming Structure
All Sets and reps are prescribed and clearly laid out for each workout.
Phase-specific progression to ensure you are complementing your running appropriately.
Built-in deload weeks to maximize your rest and recovery efforts so that you keep progressing and putting your running first.
✔ Video Demonstration Links
Each workout has a supporting video for exercise demonstration.
Supplemental warm-up and mobility videos to support your warm-up and cool-down efforts.
Demonstration of exercise progression and regression to ensure you can complete each exercise to the best of your ability.
✔ Downloadable Tracking Sheet
Monitor progress and maintain accountability throughout the 20 weeks.
PROGRAM BONUS
✔ 4-Week Pre-Season On-Ramp
If you are new to strength training as a runner or coming back after an extended time off, a 4-week on-ramp phase is available if you are more than 20 weeks out from your goal race. This can be used multiple times if necessary before you start the main 20-week program.
✔ 4-Week Post-Race Recovery Block
The month or two after a goal race can be tricky, as many have no real structure. We will provide you with a nice ‘active recovery’ block that will help you transition through the 4-6 weeks after your goal marathon. This is a great way to stay active while allowing your body the time it needs to fully recover after a marathon.
EQUIPMENT RECOMMENDATIONS:
MINIMAL REQUIREMENT: This is not a bodyweight-and-bands program; some equipment is required.
A few pairs of dumbbells/kettlebells, with one set that is challenging for squatting, deadlifting, pushing, and pulling movements.
Somewhere to perform a pull-up/pull-down motion. This may be completed with exercise bands fixed overhead.
A place to perform jumping movements and something stable to jump on to and off of, like a box, stairs, or sturdy chair/table/bench.
IDEAL EQUIPMENT RECOMMENDATION:
A barbell (and maybe a hex bar) with weights that go up to your bodyweight.
A run of dumbbells with a pair that go up to 50% of your bodyweight.
A pull-up bar or pull-down cable.
A plyometric box and stable bench.
Easiest: Your local gym. I understand these can be intimidating for some, but a gym will have everything you need at a low monthly membership fee.
DIRECTIONS AFTER PURCHASE:
Immediately after completing your purchase, you will receive a confirmation email from Squarespace (our secure checkout platform, processed via Stripe). That email will include a secure download link to access your ST4R: Run Your Strongest Marathon 20-Week Strength Program PDF.
Important:
For security purposes, the download link is valid for 24 hours. Please download and save the file to your device within that window to ensure permanent access. The program PDF includes everything we have listed in the program, including video links, an on-ramp, a post-race bonus, a tracking sheet, etc. Once downloaded, the file is yours to keep and use for future training cycles.
If You Do Not Receive the Email: If you do not see the confirmation email within a few minutes:
Check your spam or promotions folder
Confirm the email address entered at checkout was correct
Contact us directly at therunnersfix@gmail.com, and we will assist you as quickly as possible.
PROGRAM ADHERENCE AND REFUND POLICY
PROGRAM ADHERENCE: Successful outcomes from this program depend entirely on your consistency, effort, and adherence. The Runner’s Fix does not guarantee specific performance improvements, injury prevention, or race outcomes. You acknowledge that results vary based on individual factors, including training history, recovery, nutrition, sleep, stress, and program compliance. It is your sole responsibility to follow the program as written, adjust loads and volume appropriately to your level, monitor your physical response, and integrate it responsibly alongside your marathon training. The Runner’s Fix is not responsible for outcomes resulting from improper execution, modification, non-adherence, or misuse.
REFUNDS: Due to the digital nature of this product and the immediate access provided upon purchase, all sales are final. No refunds, exchanges, or credits will be issued under any circumstances. By purchasing this program, you acknowledge and agree that you are receiving immediate access to downloadable content and waive any right to dispute or request a refund based on dissatisfaction, change of circumstance, or perceived results.
MEDICAL DISCLAIMER & ACKNOWLEDGEMENT
All information provided on our website (https://www.therunnersfix.net/) and within the ST4R: Run Your Strongest Marathon 20-Week Strength Program is published in good faith for general educational and informational purposes only. This content is not intended as medical advice, diagnosis, or treatment and should not be interpreted as such.
Your use of this website and program does not establish a doctor-patient, clinician-patient, coaching, or treatment relationship between you and The Runner’s Fix or its representatives.
The Runner’s Fix makes no representations or warranties regarding the completeness, reliability, or accuracy of the information provided. Any action you take based on the information found on this website or within this program is strictly at your own risk. The Runner’s Fix shall not be held liable for any direct, indirect, incidental, consequential, or other damages resulting from your use of this website, program, or related materials.
Before beginning this or any exercise program, you are strongly advised to consult with a qualified healthcare professional to determine whether you are medically cleared to participate in physical activity and strength training. By purchasing, accessing, or continuing to use this program, you acknowledge and agree that:
You have been evaluated by a qualified medical professional and have been cleared to engage in physical activity, or
You have voluntarily chosen to participate without medical clearance and accept full responsibility for that decision.
You understand that strength training and physical activity involve inherent risks, including but not limited to muscle strains, ligament injuries, joint injury, falls, cardiovascular events, or other serious bodily harm. Even when performed correctly, exercise carries risk.
By participating in this program, you knowingly and voluntarily assume all risks associated with your participation. You agree that you are solely responsible for:
Determining appropriate exercise intensity and load
Maintaining proper form and technique
Monitoring your physical condition
Exercising within your limits
Stopping immediately if you experience pain, dizziness, shortness of breath, or other concerning symptoms
You further agree to release, waive, and hold harmless The Runner’s Fix, its owners, employees, contractors, and affiliates from any and all claims, liabilities, demands, or causes of action arising out of or related to your participation in this program.
This program is intended for individuals 18 years of age or older. If you are under 18 years of age, you may only participate with parental or legal guardian consent and appropriate supervision. By proceeding with this program, you certify that you meet these age requirements and agree to perform all exercises in a safe and reasonable manner.
By purchasing, downloading, accessing, or continuing to use this program, you acknowledge that you have read, understood, and agreed to the terms of this disclaimer.
