Running can give you one of the best free experiences you can ever have, but once we sign up for a competition, the idea of improving our running time kicks in, and then we start looking for ways to begin running faster and start breaking our own personal records. This is where strength training comes in. Being able to run is one thing, but being able to push through and be on the leaderboard is another.
My name is Will Duru. I haven’t trained city professionals for many years now and have helped hundreds of people run their first 5k, 10k, half marathon, London Hackney LAH, and marathons like London and New York. The one thing people always say to me is that my running is stuck; I can’t seem to break my records or run any faster. This is where I come in with the best strength training programme.
Why You’re Not Reaching Your Peak
• Chronic Aches & Pains: Weak glutes, weak hips, insufficient core strength, and lack of upper body strength all affect your strides.
•Endless running, no improvement: You burn calories but lose essential muscle, which slows your metabolism and race-day performance. Muscle provides power and stability.
•Motivation Meltdown: When progress is not visible, running becomes a chore. You require strength that you can feel and see.
Why 12Reps
• Personalised Programming: Complete a quick profile, your fitness aims, and available equipment. 12Reps generates the sessions that fit into your training.
• Form-First Coaching: Step-by-step video demonstrations and in-app prompts ensure that each kettlebell swing and box jump is performed safely and effectively.
• Adaptive Overload: As you become stronger, 12Reps helps you monitor weights, sets, reps, and load, so you never plateau and can continue to challenge yourself.
Three Workouts to Build Power and Run Faster
Kettlebell Step-Ups 4 × 10 each leg
Bulgarian Split Squats 4 × 8 each leg
Barbell (or Bodyweight) Squats 4 × 12
Sled Push 5 × 20 m
Take a 45-second break between sets.
Workout 2: Core Stability & Upper-Body Control
Alternating Superman 3 × 12 each side
Press-Ups 4 × 10–15
Plank shoulder taps 3 × 20 taps total
Side Plank 3 × 30 sec each side
Leg Raises 4 × 12
Workout 3: Full-Body Strength & Explosive Power
Kettlebell Shoulder Press 4 × 8 each arm
Kettlebell Reverse Lunges 4 × 10 each leg
Kettlebell Sumo Squats 4 × 12
Kettlebell Swings 5 × 15
Kettlebell Romanian Deadlift 4 × 12
high knees 5 × 30 seconds
Avoid These Pitfalls
• Skipping Warm-Ups: Always prepare muscles to avoid strains.
• Neglecting Recovery: Rest days develop muscles; don’t skip them.
• Going Too Heavy Too Soon: Perfect form at lighter weights first; 12Reps guides you every step of the way.
Download 12Reps today.
1. Customise Your Plan: Three expert-designed workouts tailored to your goals and equipment.
2. Perfect Your Technique: Video demos and in-app cues help keep you safe and consistent.
3. Track Your Triumphs: Achieve each new rep target and watch your strength and confidence soar.
Download 12Reps now and enjoy your first week free. Every session is a step towards the strongest, most resilient version of you.
