Who this is FOR
You are in the right place if you:
- Run 3 to 6 days per week and want strength to support it
- Keep missing strength sessions because life happens
- Want a plan that actually progresses with clear priorities
- Want fewer niggles and more consistency
- Want sessions that are time efficient and realistic
Discover Flow State Strength's Approach
Two sessions can be enough if the plan is built properly
Most runners do not need more complexity. They need:
- The right exercises
- The right dose
- The right progression
- The right placement in the week
A 2 day plan works when it is designed to support running, not compete with it.
What we prioritise in a 2 day runner plan
A strong 2 day runner plan typically targets:
- Calf and ankle capacity
- Hip and trunk strength for single leg control
- Posterior chain strength for fatigue resistance
- A small amount of power or speed strength when appropriate
- Mobility and control work where it is actually needed
The goal is durability and performance support without trashing your key runs.
How IT WORKS
Apply or Enquire
Tell us your running, goals, constraints, equipment, and injury history.
Call with your coach
We clarify your needs, your schedule, and what has not worked before.
We build your program
Your plan is progressed, runner-specific, and designed to fit your training week.
Delivered via TeamBuildr
Your coach delivers the final product via TeamBuildr so it is easy to see, track and progress.
Support that matches your option
Once-off programs include check-in support. Ongoing coaching includes monthly check-ins.
Common program formats
2 day per week strength
2 day per week strength
2 day per week strength
Best for most runners, especially during heavy run blocks.
3 day per week strength
2 day per week strength
2 day per week strength
Best for runners who recover well and want more development, often in the off season.