Base Strength
Builder for Runners
An 8-week strength program built for runners. PDF guide plus an auto-tracking Excel spreadsheet. Instant download.
Less than a single physio appointment. Yours to keep, no subscription.
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"Eight weeks in and I'm finally running with a body that's actually prepared for it. No ITB pain for three months."
"The Excel sheet alone is worth the price. I knew exactly what I lifted last week and what to push for. Felt like I had a coach in the gym with me every session."
Quick questions.
Two files, emailed within 60 seconds of purchase.
The PDF program guide. Every session for the full 8 weeks. Sets, reps, rest, exercise instructions, coaching notes. Printable, no app.
The Excel tracking spreadsheet. Log your weights and it auto-calculates your target loads for the next session. No subscription, yours to keep.
Free programs are almost always generic gym plans, not built for the demands of running. This was designed by an Accredited Exercise Physiologist who treats running injuries every week. The exercise selection and progression model are built around runner biomechanics and injury prevention. $39 is less than one physio appointment.
Basic equipment (dumbbells, a bench, resistance bands) is recommended for the later phases. The earlier weeks can be done at home with minimal gear.
Base is the foundation: 8 weeks of general running strength, and the right starting point if you have not done structured strength work before. If you are already in a marathon or half marathon build, the 16-week Marathon Strength Program is written for exactly that, phased around your race calendar. Many runners do Base first, then Marathon for their next race.
Yes. It starts from a true foundation level and progressively builds. Clear instructions and coaching cues throughout. If you're currently injured, book a consult with our team first, this is a training program, not a rehab protocol.
Start building.
Start running stronger.
8-week program. PDF + Excel tracker. Instant download. $39, yours to keep.
Apple Pay, Google Pay and all cards accepted · Secure Shopify checkout
Files arrive within 60 seconds of payment. If they don't, email reception@4dhp.com and we'll sort it out personally.