Lift Heavy,Run Easy
Get to the start line stronger
A calm way to begin: easy run/walk days, two short lifts a week, and no extra noise.
Lift enough to get stronger.
Keep the runs easy.
Easy run/walk days
Most of your running should feel conversational. If you cannot speak a short sentence, slow down or walk sooner. That is the work, not a warmup for something harder.
Two short lifting days
About 20 minutes at home, with dumbbells, a band, or your own body weight. The last reps should feel like work, with the same form as the first ones.
Rest is part of the week
Two full rest days belong on the calendar. Skip a missed session rather than stacking two run days to catch up.
Your first week of Heavy & Easy
Three easy run/walk sessions, two 20-minute lifts at home, and a simple gear list. It is a gentle first week, not a full training plan — and it is free.
Get the free guideMon · Wed · Fri — run/walk, about 30 minutes
Tue · Thu — Strength A and B, 20 minutes
Sat · Sun — rest
Start with these three
A Beginner Strength Plan for Runners (20 Minutes at Home)
Two short lifting days that support easy running. No gym required — dumbbells, a band, or bodyweight are enough.
Couch to 5K Week 1: Easy Run/Walk Days Plus Two Short Lifts
A gentle first week: the same 30-minute run/walk session three times, two 20-minute lifts, and two rest days.
Easy Pace Running: How Easy Is Easy Enough?
A conversational pace is slower than most beginners expect. Here is a simple talk test, and how to keep runs easy on lifting weeks.
Couch to 5K + Strength
An eight-week plan that pairs easy run/walk progressions with two lifting days a week. Checkout will run through Payhip once the product is uploaded.
See the planDigital guide. Payhip checkout coming soon.