Free 4-Week Strength Plan for Runners

Hey there!

I'm Jake Carroll (R.Kin).

I'm a Toronto-based running and strength coach with 10+ years of experience. I help runners move better, stay healthy, and get faster, on the road or the track.

Get the free plan. Start this week.

7 pages: a benchmark test, 2 strength sessions with coaching cues, and a 4-week progression. Sent straight to your inbox.

What's inside the plan, and why it matters for runners

Two 30-minute sessions a week to build stronger calves, hips, and hamstrings so you can handle more mileage.
A simple benchmark test to find your weak links
2 strength sessions with clear coaching cues
A week-by-week progression you can tick off
How to fit it around your running

A woman in purple athletic wear stretching her leg against a white background

2x

Sessions a week

About 30 minutes each, built to fit around your running, not replace it.

4

Weeks of progression

Learn it, add volume, add load, push it. Every week builds on the last.

10 min

Benchmark test

Find your weak links on Day 1, then retest in Week 4 to see how far you've come.

A group of runners in motion on a paved road with long exposure blur