BUILT TO RUN OVER 30
BUILT TO RUN OVER 30
12-WEEK STRENGTH TRAINING PROGRAMME
Running is starting to feel harder than it used to.
If your knees ache, your pace is slowing, or injuries keep setting you back…
… This doesn’t have to be your new normal with age, unless you sit back and do nothing about it.
Over 30, your recovery slows, your body changes, and what used to work... well, simply, doesn’t anymore.
But in just 2 sessions per week, you can reverse that trend.
With our BUILT TO RUN OVER 30: BELLS & BANDS plan, you’ll build strength, reduce injuries, and start feeling faster, stronger, and more resilient - all without the gym.
Why strength training matters more after 30:
Strength training is valuable at any✓ age, but if you’re over 30, it’s non-negotiable.
Here’s why:
✓You’re losing muscle mass with every passing decade, unless you actively train it.
✓Most running overuse injuries occur over 30. especially past 35.
✓ Your coordination and mechanics decline, increasing your risk of trips, falls, and poor movement patterns.
✓ Body composition shifts with age, making it harder to stay lean and strong without targeted work.
✓ Bone density starts declining after 35, raising your risk of stress fractures and long-term issues.
IF YOU DON’T HAVE TIME- READ THIS
You don’t need to spend hours on your strength sessions, but you do need to be savvy with your exercises.
This programme is different.
This programme is built for runners over 30, designed to protect your joints, boost your pace, and keep you running for years.
It’s based on real-world coaching and research backed evidence, and it's made to enhance your running, not compete with it.
You’ll know:
Exactly what to do each session.
The exact reps, sets, rest, and effort level, (so you don’t end up too sore to run).
Programming that supports your running training and performance, not competes with it.
Real runners, real results.
Christie: A beginner runner with a full-time office job, now running 30km weeks pain-free.
James: Once injured every time he went beyond 55km, now logging 60km weeks consistently, injury-free.
Stephen: A masters athlete hitting better age-graded results than he did in his 30s, and finally feeling in control of his training.
Most runners get strength training wrong.
You’re used to pushing hard. So it’s tempting to turn strength work into HIIT… chase fatigue… or lift heavier each week without structure.
But that’s not what your body needs.
And that’s not what this plan does.
All you need:
✓ Dumbbells or kettlebells
✓ A resistance band
✓ ~60 minutes per week
No gym needed, no crazy long sessions that you don’t have time for... just performance you can feel in every run.
You’re not just running,
You’re BUILT TO RUN.
HERE’s what you get:
✓ 2x Weekly Strength Training Sessions
✓ 30-45 Minute Workouts
✓ 2x Weekly Mobility Sessions
✓ Exercise Videos
✓ Sets & Reps Detailed
✓ Minimal Equipment Needed
✓ Check-ins
✓ Featured Articles
✓ Lifetime Access
Here’s what OUR runners think of this programme:
⭐⭐⭐⭐⭐
“I kept getting injured any time I went beyond 55km a week: calf pain, Achilles tendinopathy, the lot. Since starting this strength plan, I’m running 60km weeks consistently, injury-free. It’s the first time I’ve felt confident that my body can actually handle the training.”
- James P
⭐⭐⭐⭐⭐
“Before this plan, I had no idea how to fit strength work into my training. Now I’m running 30km a week, balancing a desk job, and staying injury-free. It’s honestly the most consistent I’ve ever felt.”
- Christie T
⭐⭐⭐⭐⭐
“I’m 48 and hitting better age-graded results than I did in my 30s. Before this plan, I was always unsure what strength work to do or how to fit it in. Now I’ve got structure, clarity, and I’m training smarter, not harder. For the first time, I feel like I’m still improving, not slowing down.”
- Stephen R