A barbell-based strength and running program engineered to simultaneously progress your compound lifts — squat, bench press, deadlift, and overhead press — while developing race-specific speed for the 21K. It applies structured progressive overload to both the barbell and the track, addressing the force production deficits that limit running performance at threshold and race pace. Ideal for runners who want measurable strength gains alongside faster race times, without sacrificing progress in either discipline.
WHAT'S INSIDE:
Full 12-week race build, structured lifting + running week, paces scaled to your race time, programmed taper into race day.
