Complete At-Home 12-Week Strength Program for Runners (Vol. 1)

By Pronghorn Running Company – Build. Endure. Evolve.

You don’t need a gym to become a stronger, faster, and more resilient runner. The Complete At-Home Strength Program is a 12-week training plan designed specifically for endurance athletes who want to build durability, improve running form, and prevent injuries—all with minimal equipment and from the comfort of home. This comprehensive plan uses progressive phases—acclimation, strengthening, deload, and endurance—to guide you step by step. With sessions lasting 40–60 minutes, you’ll get a full-body workout tailored to the unique needs of runners.

What’s Inside

12-Week Strength Program – Structured into 3 progressive phases plus a recovery week
Runner-Specific Focus – Unilateral leg exercises, core stability, and upper body support to enhance efficiency and prevent injuries
Dynamic Warm-Up Routine – A proven 5-minute warm-up to prime your body before every session
Nutrition Guidance – Key fueling strategies, sample daily diet, and common mistakes to avoid
Exercise Appendix – Scan the included QR codes for lifetime access to exercise demonstrations
Closing Notes & FAQ – Tips to adapt, scale, and repeat the program to fit your season

Program Highlights

• Inverse Periodization: 3-week Acclimation → 4-week Strengthening → 1-week De-load → 4-week Endurance
• Training Session Structure: 4 lower body, 3 upper body, and 3 core exercises 
• Designed to take 40–60 minutes, 2–3 times per week
• Progressive and adaptable: pause repetitions, timed eccentric manipulation, and adjustments to sets, reps, or resistance based on individual needs
• Focus on single-leg exercises for balance, stability, and improved running economy

Who This Is For

• Runners building strength in the off-season or preseason
• Athletes wanting a complete, full-length program (longer than the Pronghorn Express version)
• Anyone looking to train smarter, reduce injury risk, and support endurance performance—all at home

In just 12 weeks, you’ll develop the strength and stability to run farther, recover faster, and stay injury-free—without ever stepping foot in a gym.