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Live preview · 8 Week Run Strong
Dana's 8 Week Run Strong
A real Day 1 from your plan.
Duration
8
weeks
Sessions
5
days / wk
Unlocked
Day 1
lift
Details
Built for you
Your answers
Built around your intake
Open now
Unlocked the second you buy
Every week
Written out in full
Today's focus
Foundation phase. RPE 6.
Training
Duration
30
min
Moves
4
moves
Sets
8
total
Long stance. Lower the back knee toward the floor with the front heel down, then drive up through the front foot.
Soft front knee. Hinge as the free leg reaches back, then stand tall by squeezing the glute.
Knees slightly bent, rise high onto the big toe, lower slowly. Trains the deeper calf that takes load on every stride.
Low back pressed into the floor. Reach the opposite arm and leg out slowly, breathe out as you reach.
0 of 15 done
Tap each part as you finish it.
Meals · Monday plates
0 of 4 logged1,921 calories to go.
150g of protein left. Hit that first, the rest follows.
- Protein0g / 150g150g left
- Carbs0g / 211g211g left
- Fat0g / 53g53g left
Day total 1921 cal · P 151 g · C 210 g · F 53 g.
Meal swaps.Choose another meal with the same calories and macros.
Week focus
Easy running at talk test pace, strength twice or three times a week.
WHAT YOU GET
- 8 weeks in 4 phases: foundation, build, power, then maintain and test
- A weekly run plan placed from your intake: walk to run, first 5K, or faster 5K and 10K
- Your weekly running time rises slowly, with a lighter week 4 and an easy week 8
- Walk to run ends with a 5K walk/run attempt (walk breaks allowed), capped at 27 minutes
- 2 or 3 strength sessions a week: single leg strength, calves and Achilles, hips, trunk and 10 minutes of mobility
- Heavy leg work is never placed the day before your long run
- Prefer your own runs? Choose strength only and keep them
- Your macros, 4 plates a day with more carbs on long run days, and a grocery list with units
How it progresses. Your weekly running time rises slowly, with a lighter week 4 and an easy week 8 that ends with a test run. On walk to run, that test is a 5K walk/run attempt (walk breaks allowed), capped at 27 minutes.
WHO IT IS FOR
- You want to start running, or run more without feeling beaten up
- You want the strength work that keeps runners running
WHO IT IS NOT FOR
- You are training for a marathon this cycle
- You have pain right now, see a doctor or physio first
QUESTIONS
I don't run yet. Can I start here?
Yes. Answer not yet and you start on walk to run intervals, three days a week.
Can I keep my own running plan?
Yes. Pick keep my own runs and you get the strength and mobility only.
Do I need a gym?
No. Bodyweight, dumbbells or a full gym, the strength sessions are written for what you have.
What if my knees or shins act up?
Name them on the intake and the sessions are built around old injuries: step ups and Spanish squats for knees, slower calf work and no hops for shins. Sharp or worsening pain means stop and see a doctor or physio.
Will I get faster?
The plan is built to move you toward a faster 5K or 10K. Results vary.
14 day money back guarantee on every one time program: 4 Week Starter, 4 Month Program, Tailored Meal Guide, The Bundle, Grow the Glutes, 8 Week Core Blueprint, 8 Week Transformation Blueprint, Bodyweight Blueprint, Run Strong and Block 2. Not for you? Email Mac within 14 days for a full refund.