Strength & conditioning plans for endurance athletes
Strength work is where durability and speed are built. HP3 strength plans are research-based and endurance-specific: plyometric programmes built on published evidence, home plans that need almost no kit, and 16-week periodised gym plans that convert maximal strength into race-day resilience. Written by the physio-led HP3 coaching team; delivered through TrainingPeaks.
Choose your programme
Home Based
Minimal kit, maximum returnPlyometric Foundations – 6 Weeks
Six weeks that teach your legs to spring again: the safe, graded introduction to plyometrics for runners who have never jumped in training.
Ultra Strength & Plyometrics – 12 Weeks
The $10 plyometric programme based on published research (a 4% improvement in running economy). Bolt it onto any run plan.
Core Stability – 8 Weeks
Eight weeks of progressive, home-based core work: the trunk control that keeps your form together when the miles get long.
Copenhagen Adductor Protocol – 6 Weeks
The evidence-based groin strengthening protocol, programmed properly: six weeks that armour a commonly ignored injury site.
Gym Based
Periodised plans that run alongside your race buildTrail Strength & Conditioning – 16 Weeks
The periodised gym plan for trail and ultra runners: real maximal strength, converted into durability on the hill.
Marathon Strength & Conditioning – 12 Weeks
Twelve weeks of gym work built around a road marathon cycle: strength that protects your legs through the biggest mileage weeks.
Race Specific
Strength built for one race in particularSpine Race Strength Bolt-On – Home
Eighteen weeks of home strength built for winter Pennine miles under a pack: no gym required, pack-carrying resilience included.
Spine Race Strength Bolt-On – Gym
The gym version: eighteen weeks of loaded strength work that builds the durability the Spine demands, session by session.
The full Spine Race system
These bolt-ons pair with the HP3 Spine Race training plans: Sprint, Challenger South, Challenger North and the full winter Spine.