🏃♂️ THE RUNNER’S STRENGTH BLUEPRINT

Strength • Resilience • Performance

The Complete Strength Training System for Runners — Gym & Home Editions

Strength training should not compete with your running.

It should support it.

The Runner’s Strength Blueprint was created for runners who want to integrate strength training into their running program without compromising their intervals, tempo sessions, long runs, or race preparation.

This is not a bodybuilding book for runners.
It is not simply a collection of exercises.

It is a complete applied strength system designed to show you what to do, when to do it, how hard to train, and how strength work should change according to your actual running goal.

📘 Inside the book:

✅ Sub-4:00, Sub-4:30 & Sub-5:00 Marathon strength programs
✅ Sub-2:00 Half Marathon strength program
✅ Sub-60:00 10K strength program
✅ From Couch to 5K beginner strength program
✅ Complete Gym & Home versions
✅ Practical use of RIR — Repetitions in Reserve
✅ Progressive overload system
✅ How to schedule strength training around your running sessions
✅ Exercise substitution system
✅ Strength tapering before race day
✅ Plyometrics and power development
✅ Core, calf, posterior-chain, unilateral-strength and stability work
✅ Additional strength block for female runners
✅ Comprehensive exercise libraries for both gym and home training.

🎯 Who is this book for?

For 5K, 10K, half-marathon and marathon runners who want strength training to become a purposeful part of their running preparation rather than a separate, random gym routine.

Whether you train in a fully equipped gym or at home with basic equipment, the book gives you a structured system that fits strength work around the demands of running.

🧠 The philosophy

RUNNING + STRENGTH + RECOVERY

Strength does not replace running.

Strength is built to serve your running.

Dimitris K. Kyriakopoulos
Your Running University
Your Running Journey, Powered by Science.