Strong Running Foundations
The ground work to your next marathon PR
The ultimate 10-week foundational strength program for base building marathoners who want stronger legs that can run 50–60 mile weeks without feeling heavy, trashed, or niggle-prone by peak week so they can PR their Fall race.
This program
is for the runner...
who wants a strength program designed for runners the fits seamlessly into maintenance mileage bases, higher mileage builds, or base mileage rebuilds
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AND
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for the runner tired of feeling fragile from repeat running injuries that come with higher mileage and want to feel unstoppable before toeing the starting line.
Regular Price: 3 payments of $119
Regular Price: 3 payments of $357
Doors close Thursday, April 9 at 11:59pm CT
I talk to runners every day...
Who want to PR their next race.
But what holds them back is when mileage climbs, their body can’t quite keep up.
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Small niggles turn into missed runs.
Fatigue sets in faster than should during 50 mile weeks.
By the time marathon training ramps up, they’re already managing something instead of building momentum.
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The worst part:
These are the runners who have "done all the right rights", progressed their mileage slowly, rotated shoes, and dialed in their fueling.
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Some have even tried other strength programs, but nothing that truly supported higher mileage goals or felt like it actually translated to stronger long runs or a more powerful stride.
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They feel stuck in that loop of: “Maybe my body just can’t handle 50–60 mile weeks." or "this PR goal must be too far of a reach."
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As a Doctor of Physical Therapy, I know that building toward high-mileage marathon training and actually feeling the momentum of your base and fitness coming together without constantly fighting niggles is REAL, not a mythical unicorn with carbon plated shoes.
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So I created Strong Running Foundations, because...​​
This is what most runners get wrong: they think they need more.
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They hop from program to program because “more must be better,” but end up with random assortments of body weight and banded exercises (air squats, bird dogs, clamshells) rather than a progressive, running-specific strength plan.
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The painful truth is when marathoners follow this strength training advice, they're aren't building the kind of strong muscular engine ​they need to successfully carry them across the finish line.
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And they feel is as mileage climbs and their body starts to unravel.
They beat themselves up for "not doing enough", spiraling into "nothing works", and waste another cycle waiting for a breakthrough.
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Because that way doesn’t work.
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True, PR-building strength is built the same way running fitness is built: through structured progression, measurable overload, and consistency you repeat week after week.
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Enter Strong Running Foundations: the ground work for your next marathon PR. Strong Running Foundations is my 10 week strength plan, made specifically for runners, so you can build powerful, unbreakable lower body and core strength.
Regular Price: 3 payments of $119
Regular Price: 3 payments of $357
Doors close Thursday, April 9 at 11:59pm CT
What it's like Working with Dr. Whitt
What You will Learn
Weeks 1-2: Learn It
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Your first 2 weeks of workouts teach your nervous system how to lift and adapt to new exercises and movements so you can move past occasional soreness.
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You will master using Rate of Perceived Exertion (RPE) correctly so you know exactly how hard to push so build runner-specific strength without wrecking your next long run.
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You’ll follow a structured Push / Pull / Legs split (3 days/week) designed specifically for runners where you'll begin with: double-leg strength patterns that teach you how to load through your midfoot instead of dumping into your knees, foundational single-leg work that improves hip stability and pelvic control so your stride doesn’t collapse late in a run, and low-dose plyometrics that introduce tendon loading safely.
Weeks 3-6: Build It
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In your first 4 week strength block, you will have new workouts and require heavier weights as you continue lifting heavy and mastering your RPE skills.
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You will use intermediate rep schemes designed for true hypertrophy, specifically targeting quads and glutes to keep your stride strong late into long runs
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You will progress in plyometrics from simple single leg hops to skips to coordinate bounding patterns that train force absorption and elastic return keeping ankles and achilles tendons healthy.
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You will transition into running-based strength patterns (like elongated runner’s lunges) that mirror micro-positions of your stride while integrating core strength, upper body endurance, and hip stability required for fatigue-resistant running form.
Weeks 7-10: Super Charge It
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Your final 4 week block of all new workouts take your RPE skills to the max while continuing advanced hypertrophy rep schemes to keep building tissue capacity but now with every exercise integrating core.
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You will combine heavy single-leg loading with balance and anti-rotation demands so control holds under fatigue, helping you finish 50+ mile weeks strong.
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You will add power-based lifts (like kettlebell push presses) so your strength becomes an explosive, usable force to help you power up hills or through speed workouts in your upcoming marathon training.
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Your plyometrics continue to progress, focusing on tendon stiffness, force absorption, and elastic return, keeping your lower legs resilient during higher mileage and future speed work so repeat ankle or achilles niggles don't slow you down.
What Exactly is Included?
Strong Running Foundations:
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A Do-It-Yourself 10 weeks of progressive, runner-specific strength programming designed by a Doctor of Physical Therapy. built into a phased system that builds tissue capacity, muscular endurance, and power exactly NOW to prepare you for the demands of marathon training ($1,850 value).
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Only 3 strength sessions per week (25–45 minutes each), strategically dosed so you build muscle and power without sabotaging mileage, tempo runs, or long runs. ($299 value)
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10-minute core circuit each week that progresses and blends corrective injury-preventing exercises, anti-rotation work, and contralateral stability patterns that directly support your stride and help prevent overuse injuries. ($392 value)
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Weekly Calf & Achilles resilience circuit that moves beyond “do calf raises" and trains your gastroc vs. soleus vs. Achilles tendon stiffness intentionally, building elastic strength to protects you through mileage builds and future speed work. ($350 value)
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Advanced plyometric progressions built into every phase, from foundational tendon loading to stride-specific elastic power, so your strength becomes usable force on race day. ($497 value)
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Exercise demo videos + written coaching cues so you know exactly how each rep should feel, where you should feel it, and how to adjust load using RPE. ($200 value)
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Delivered inside a simple tracking app so you can carry your weights, reps, RPE, and progress in your pocket, easily tracking week to week so you’re never guessing, confused, or wondering if you’re “doing enough.” ($197 value)
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a $3,785 value and I'm excited to offer it at a fraction of the price​
VIP 1-on-1 coaching:
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All 10 weeks of progressive strength, core circuits, calf resilience training, plyometrics, demos, and tracking app access. (already a $3,785 value) PLUS...
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Complete Integration of Your Running + Strength Plan where I personally merge Stronger Running Foundations with your current running program (can written by your coach), aligning heavy lift weeks with mileage builds and matching strength deloads with running down weeks for optimal periodization so recovery happens on both fronts simultaneously, maximizing adaptation and minimizing injury risk. ($999 value)
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This may result in a natural extension of the program to +10 weeks and may accrue an additional month’s charge as additional down or deload weeks are programmed in to allow for appropriate physiological recovery allowing for maximum fitness harvesting.
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Two Deep-Dive 1:1 Strategy Calls:
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Call #1: Performance Blueprint Session
We unpack your injury history, previous training hang-ups, current mileage, race goals, and what comes after this cycle so we position you to finish this high-mileage phase stronger than ever and enter marathon training as the fittest version of yourself. -
Call #2: Mid-Program Performance Audit
We review how your body is responding, adjust loads, address emerging niggles, refine recovery, and recalibrate your plan so nothing derails your progress. ​($2,199 value)
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Direct 2-Way Messaging + Video Form Review​ where you get direct access to me for individualized questions, form critiques, and personalized adjustments so you never spiral into injury or uncertainty.
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($992 value)
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a $7,975 value and I'm equally thrilled to offer it at a fraction of the price​
What you can expect from Strong Running Foundations:
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You will PR your 2025 marathon since you'll go into your marathon training at your strongest, setting you up for an injury-free marathon training cycle (pre and post race!)
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You will have your strongest base mileage maintenance or mileage build yet, helping you achieve faster paces.​
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You will know the exact, running-specific, injury-proofing glute, quads, hamstrings, calves and core exercises you should be doing as a marathoner.
Hey there, I’m Marie!
You might know me as Dr. Whitt.Fit.
I’ve been a runner for 16 years and a Doctor of Physical Therapy who's been practicing for 7 years, helping hundreds of patients in-person and runners online get back to doing what they love: running pain and injury-free.
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I admit, I've had *most* running injuries. And I've gotten good at professionally fixing them and preventing them from coming back.
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I remember finishing one run close to tears.
I just wanted to run a smooth 5 miles. But whenever I got close, my body would fall apart like clockwork. It didn't matter my effort, pace, or build.
I was stuck.
At least until AFTER physical therapy school.
I learned how important strength training was, but more importantly, I could finally see all the stupid lifting mistakes I made:
Light weights, lots of reps. HIIT as strength. Thinking I needed to be sore for my "strength workout to count".
This is where you come in.
You shouldn't have to devote 3 years of your life and take on crippling student debt just to learn what I did.
I believe marathon runners like you chasing personal records should have the exact injury preventing strength exercises, reps and sets at your fingers tips, something I could only have WISHED for while chasing that elusive 5 miler.
However, this program isn't for ever runner. Runners who may NOT do well are...
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Who is Strong Running Foundations
NOT for?
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The runners who love to program hop from workout to workout because they "get bored easily".
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The runners who have strength training commitment issues and want 50 exercises each workout, including bird dogs, body weight air squats, or banded glute walks.
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The runners currently in a marathon training cycle, trying to figure out strength training for peak week and not die. (Race Ready is my marathon-training-specific strength plan; Strong Running Foundations is NOT!)
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The runner who believes marathon training only starts at "Week 1" of the training plan.
Regular Price: 3 payments of $119
Regular Price: 3 payments of $357
Doors close Thursday, April 9 at 11:59pm CT
What happens after I purchase?
After you purchase Strong Running Foundations (either the DIY or the VIP version), you will be sent to a thank you page and recieve an email directly from Trainerize, the app where all workouts are housed. You’ll be guided to download the app, create your profile, fill out waivers, and take a sneak peak of the initial workouts starting on April 13, 2025.
If you choose the VIP 1-on-1 coaching option, you’ll be able to immediately schedule your first video call to occur within the upcoming weeks!
FAQ
"I've bought so many other programs in the past. What makes this one any different?"
First off: I hear you. You've probably bought programs that looked good… but felt random, generic, or disconnected from your actual running training plan.
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What makes Stronger Running Foundations different is it's periodized specifically for runners building the base of their choice. Every phase is intentionally structured to build capacity, then muscle strength, then power, without wrecking your tempo or long run. I then teach you how to use RPE correctly, while other programs focus solely on reps.
And if you’ve ever quit a program because it left you feeling like a limp noodle or it felt entirely too easy, that’s a dosing problem that requires appropriate progression of your exercises, which we also do inside of SRF. The uniqueness of this program lies in the fact that your exercises look like running, training in micro-positions of your stride, so you actual being to "run stronger". You're also investing in a program built by a Doctor of Physical Therapy who understands injury patterns. I've designed each phase to build tissue resilience intentionally, especially in the quads, calves, Achilles, and hips where runners break down most.
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If you’ve felt burned before, it wasn’t because "strength doesn’t work". It’s because it wasn’t built for you as a runner.
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How do I know this will work for me?
If you commit, put in the work, genuinely learn RPE and how to use it to lift heavy like a runner, you will run stronger and more injury-resistant by the end of Strong Running Foundations. I pour my years of physical therapy knowledge, experience, and education into each strength program I write because you deserve my best so you can keep running and not spend that time rehabbing injuries.
What kind of equipment do I need? Do I need a gym?
A gym is a nice to have, but it’s not a necessity. I’ve written every workout in Stronger Running Foundations to be home-workout and dumbbell friendly. You will find as you get stronger, you’ll want to invest in heavier weights. For maximum success when you’re starting, be sure you have sets of weights you consider light, medium, and heavy.
When will you be running Strong Running Foundations again?
It's unclear yet whether I'll be running SRF again in 2026. But certainly again in Spring 2027.
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Do you have a refund policy?
Yes! Because payments are structured monthly for both DIY and VIP options, if after 1 month of starting SRF, you find the program isn’t for you, you will be reimbursed in full.
FINAL DETAILS
I’m not sure if I’ll be running Strong Running Foundations like this ever again.
But I do know this will be the lowest price it will ever be.
You have two options below to chose from based on your unique, individual needs.
Don't forget, BOTH versions start Monday April 13, 2026
Strong Running Foundations:
Regular Price: 3 payments of $119/mo // $357 total
*all plans are billed monthly
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a do-it-yourself 10 weeks progressive, runner-specific strength programming designed to build muscular endurance, injury-resistance and power NOW to prepare you for the demands of marathon training ( each workout 25-45 mins each)
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10-minute core circuits blending corrective injury-preventing exercises, anti-rotation strength, and contralateral stability patterns to support your stride and help prevent overuse injuries.
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Weekly Calf & Achilles resilience circuit to train your entire calf complex and build tendon stiffness and strength to protect your mileage build and future speed work.
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Advanced plyometric progressions in every phase starting with foundational tendon loading to stride-specific elastic power to protect against high mileage niggles
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Every workout, exercise video, and movement cue housed within the Trainerize app for easy accessibility and to help you track your weights and progress.
VIP 1-on-1 Coaching
Regular Price: 3 payments $357 // $1,071 total
​*all plans are billed monthly
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Access to all 10 weeks of progressive strength, core circuits, calf resilience training, plyometrics, demos, and tracking app and...
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Complete Integration of Your Running Plan and SRF seamlessly into your running coach-provided training plan in order to align heavy lift weeks with mileage builds appropriately and de-load both strength running down weeks simultaneously for optimal periodization to ensure maximum recovery, muscular adaptation, and injury-prevention risk.
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Two Deep-Dive 1:1 Strategy Calls:
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Call #1: Performance Blueprint Session to review injury history, previous training errors, and current mileage and race goals in order to optimally plan this high-mileage phase so you finish ready to enter marathon training at your fittest.
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Call #2: Mid-Program Performance Audit to review your physical and mental response, adjust loads and workouts as needed, address emerging niggles, and recalibrate your plan to keep you on track and accountable.
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Direct 2-Way Messaging and Video Form Review​: ask me individualized exercise or niggle questions in addition to receiving form critiques (initiated by you!) with personalized advice and adjustments to avoid the injury-spiral.
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Coaching spots are limited to 5 runners
Doors close Thursday, April 9 at 11:59pm CT