Take away the guess work with this 12-week strength and conditioning plan. With two sessions per week over a 12-week period implement this plan into your schedule today.

This plan is designed for completion at home or at the gym, with different levels for each exercise this plan is suitable for runners of all abilities. Covering all areas including power, strength, postural exercises, rehab and prehab work for injury prevention all constructed by a qualified personal trainer. All exercises come with a detailed description, explanation and video delivery via JM Run Club.

We like to keep the gym simple, with people becoming increasingly short on time, it's not always easy to get to the gym. So this routine can be carried out from home. Designed not to take away from your running this will help you take the guess work away from your strength training and build a stronger more resilient runner.

Although no specific equipment is needed, we'd recommend purchasing a resistance band, available via eBay and Amazon, which is also a great tool for pre exercise activation.

This plan was put together by a fully qualified personal trainer with input from GB International marathon runner Jonny Mellor with a personal best of 2:10:03 recorded at Seville in 2020, inside the Olympic Qualifying standard of 2:11:30.