Beginners Running Strength

Home Workout Program

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$ 4.89/week

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

Program Details

This program is perfect for beginners. In just 12 weeks you will train to run 30 minutes non-stop, plus build strong core & legs muscles and improve your flexibility.

It includes a 12-week running plan, weekly strength workouts, access to hundreds of running-specific home exercises, and unlimited Physio support.

This program focuses on helping you develop a strong foundation to become a fast, injury-free runner.

It is developed by Alina Kennedy – a Physiotherapist and running specialist with over 10 years of experience.  It has been proven to work with thousands of runners and is backed by the latest sports science research.

This Program Includes:


12-Week Beginners 5K Running Plan


Home Strength Training Program


Detailed Exercise Video Tutorials


Program Progress Tracker


Access to 100+ Exercises in Video Library


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


What makes this program ideal for runners?

All the exercises in this program are specific to the needs of runners with a particular emphasis on core strength and single-leg stability.

We use a circuit-based workout style with low weight, high rep exercises mimicking the demands of long-distance running.

Through this program, you will develop strength, stability, and endurance in the muscles that will help you to run further and faster. 

How is the program structured?

The program is 12 weeks long with 3 workouts every week: 2 strength sessions and 1 stretching session.

Will I need a gym membership?

No! You won’t need any gym equipment. We’ve made the workouts super easy to do at home or outdoors.

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!

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Is this program appropriate for beginners?

Absolutely! This program is perfect for anyone who is just starting their running journey or returning to the sport after time off.

What support will I get?

All our members can join our private Facebook forum. There you can connect with other runners, ask questions and share your progress.

You can also contact our Physiotherapist, Alina Kennedy, via email ([email protected]) any time.

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 before starting 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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*Credit card charged after 7-day free trial. Cancel anytime.

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