Home Workout Program

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$ 4.89/week

Charged weekly after 7-day free trial. Cancel anytime.

Program Details

This is an intensive strength training program perfect for runners who are currently not training for any running events. It is designed to improve your core and leg muscle strength, power and stability in the off-season training period. 

It is a structured 12-week program with four weekly workouts – 2 resistance workouts, 1 HIIT/plyometrics workout, and 1 stretching workout. Each one is less than 30 minutes long and can be done at home. The only equipment you will need is a resistance band, foam roller and massage ball.

This Program Includes:


12-Week Strength Training Plan


4 Home Workouts Weekly


Video Exercise Tutorials


Access To Over 100 Exercises In Our Library


Program Progress Tracker


Unlimited Physio Support


I love this website! The strength workouts have been a great addition to my training and have improved my running. Just ran my 5th half marathon last week and PR’d 8 minutes!

Hannah Ward

April 2019

I take comfort in knowing that I’m getting the best quality information from Sprint Rehab because Alina is a Physiotherapist who has significant training and expertise in designing exercise programs for runners and active people. The exercises are easy to follow and nicely complement the other sports I do. The videos demonstrate great technique and guide me in doing the exercises at home, at the gym, or even outside.

Lindsay Van der Meer

February 2019

I really enjoyed this program! The workouts were quick and easy. I could do them after my runs and it always felt like a good workout – especially with the resistance band. Highly recommend!

Liz Templeton

February 2019


How is this program different to other training plans out there?

Years of testing and development have gone into the creation of this program by Physiotherapist, Alina Kennedy. It’s backed by sports science and proven to work.

What makes this program ideal for runners?

This strength training program is designed specifically for runners, focusing on exercises that target the key muscles and movements runners need to run well. We place particular emphasis on developing core strength and single-leg stability to help you run with control and power, even during the late stages of a race.

The strength and conditioning needs of runners are different to other athletes. That’s why our workouts are circuit based and use low weight, high rep exercises that mimic the demands of long distance running.

How is the program structured?

The Strength Training Program has 4 weekly workout sessions: 2 core workouts, 1 plyometric (power) workout and 1 recovery/stretching workout. The exercises are different each week but focus on similar muscle groups and movements.

Will I need a gym membership?

Nope! You won’t need any gym equipment. We’ve made the workouts super easy to do at home or outdoors with just a few of small, essential pieces.

For the core sessions, you’ll need a theraband and occasionally small hand weights. That’s it.

For the stretching/recovery workouts you’ll need a foam roller and massage ball.

What equipment will I need?

You will only need 3 things for this program: 

(1) A resistance band

(2) Foam roller

(3) Massage ball or tennis ball

That’s it!

Is this program appropriate for beginners?

This program is an intermediate level and includes some advanced core exercises. However, it is safe for beginners who are ready for a challenge.

If you are totally new to core strengthening exercises I would recommend doing our Beginners Core Strength program first.

What support will I get?

All our members can join our private facebook forum. Here you can connect with other runners to ask questions and share your progress.

Physio, Alina Kennedy is also available via email for any questions you may have.

I’m recovering from an injury, can I do this program?

If you are currently injured or have recently been injured you must get clearance from a doctor or Physiotherapist to start strength training. Although strengthening is essential in all injury rehab, you might need a tailored program that targets your particular injury.

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