Free Trial Membership

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Unlimited access for 3 weeks. No credit card needed.

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As a member you get:


Four HOME workouts every week (using only basic equipment)


NEW workouts each week include:

  • 2 core workouts
  • 1 plyometric workout
  • 1 recovery/stretching workout

Access to our complete EXERCISE LIBRARY with over 80 running-specific exercises you can do at home


Detailed video TUTORIALS and Physio explanations for every exercise


Direct PHYSIOTHERAPY access for questions and support


Encouragement and SUPPORT from other members through our private facebook forum

What You Need To Get Started

Resistance band

Foam roller

Massage ball

You Might Be Wondering…

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

Not all training plans are created equal. Years of clinical testing and development have gone into the creation of this program by Physiotherapist, Alina Kennedy. It’s backed by sports medicine science and proven to work for runners.

What makes this program ideal for runners?

The Sprint Rehab 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.

Is the trial really free?

Yes! We are a brand new company and super excited to share what we’ve created with the running community. If you sign up to the trial you will get full access to the entire program for 3 weeks. All we ask in return is your honest feedback. We love what we’ve created and we hope you do too!

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. 

What do I need to get started?

You can access the workouts and all the exercises as soon as you sign up! In terms of equipment, you’ll need a theraband (resistance band) for the core sessions and a foam roller & massage ball for the recovery sessions.

If you’re missing something, here are links to our favourites on amazon: 

Resistance bands

Foam roller 

Massage ball

You can also find these items at your local sporting good store.


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.

Is this program appropriate for beginners?

Yes! The exercises in this program are challenging but perfect for all runners.

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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