The Strength Plan for Serious Runners
The MBP STRONG RUNNERS BLUEPRINT programme is your all-in-one solution to building strength and resilience off-season and peaking when it counts. Designed to unlock your next level of running performance, the programme combines purposeful strength training, plyometrics, and targeted work capacity to help you run stronger, faster, and more efficiently. Whether you’re chasing a race PB or exploring new distances, this programme offers proven methods to boost your power, improve stride efficiency, and reduce injury risk. Join our supportive community and train smarter to hit your running goals with confidence.
Strong Runners Blueprint is designed for ambitious runners, looking to take their performance to the next level whilst also bulletproofing their body from injury. The monthly strength programme requires experience and confidence to perform the following movement patterns; lunge, hinge, squat, push and pull. Strong Runners Blueprint is ideal for runners looking to tackle any distance, and any terrain!
Our running plans are suitable for runners of varying abilities, however we recommend that you are confident and comfortable running 5-10km+. It would be advantageous, but not essential, if you have some experience of interval/tempo sessions.
Strong Runners Blueprint (SRB) is designed to develop your running performance and resilience to injury. Through our proven methods combining plyometric work, strength development and targeted work capacity, you will improve your power, strength and stride efficiency. Whether your chasing a race PB or looking to tread into new distance territories, this programme will provide you with the tools to help achieve your goal!
With 2 gym-based sessions each week (+1 optional), SRB will ensure your strength training doesn’t impact your running. SRB is delivered via our coaching app. Upon sign up, you will receive a link to download our app and access your programme.
Strong Runners Blueprint is designed to complement and benefit your weekly mileage – not hinder it. With 3 gym-based sessions each week, SRB will help you balance you work inside the gym and ensure your strength training doesn’t impact your running.
Weekly Structure:
2-3 x Fully body strength sessions
*If you only have time to train 2 times per week in the gym, 1 session will be listed as optional each week
Session Duration:
45-60 minutes
Delivery:
Strong Runners Blueprint is delivered via our coaching app. Upon sign up, you will receive a link to download our app and access your programme
Requirements:
The programme requires access to a well-equipped gym. If you don’t have access to a particular piece of kit, you can simply ask for an alternative in the programme chat group after sign up.
Add Your RUNNING Plan
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UltraX 75km. Hurt a lot but buzzing to have got it done and come 22nd overall. Big thanks to Ben and MBP for getting me here injury-free!Joe Fullylove -
It took me so long to find a routine that doesn’t stop me from running and still increases strength. For so long I had to stop running because I was too fatigued then had to pause lifting. Now months later, I finally have a balance with both! SRB is giving me life with every session💪Gul Binks -
SRB has got me feeling more resilient in my running than ever before. Don’t learn the hard way by feeling constantly fatigued or facing reoccurring injuries, follow this programme, these guys know their stuff!India Roberts -
SRB is helping me find new levels! Managed to get all 3 sessions in this week, loved the restorative session this morning after my long run yesterday. Really enjoying the focus that SRB is giving me for my strength sessions.Josh Chambers -
Difference between then and now is insane. I had no guidance in relation to gym work before and have been following SRB for the past few months. My recovery was ridiculous, I was back in the gym on Monday feeling really good. Confidence through the roof🙌🏼Fintan O’Hara