Whether you are getting into running, aiming to improve your injury resilience, or trying to become faster, the RUNFIT Offseason Strength program is designed to prepare you for next season's running goals. By providing a consistent, progressive plan, you will work to increase your confidence with strength training, your overall strength, and your physical capacity for running.

The program runs three days per week, with two strength days and one shorter mobility/upper body strength day. After six weeks, there is a recovery week (week 7). There is an alternative for many exercises if the programmed exercise is too difficult. You do not need to complete the program on the scheduled days; you can complete them any day of the week, trying to avoid completing back-to-back days as this will decrease the program's effectiveness. The program is designed to be completed at any gym facility, including free weights and squat racks.

Day 1: Strength - 45-75 minutes 

Day 2: Mobility and Upper Body Strength - 30-60 minutes 

Day 3: Strength - 45-75 minutes