12-Week Endurance Strength Plan (Digital PDF)

Simple, bodyweight-first strength for runners, cyclists and triathletes. Two short sessions a week that fit around your training, with a clear 12-week progression.

• 2 main strength sessions per week (about 30-40 minutes each), plus an optional 15-20 minute Workout C
• Bodyweight to start; a dumbbell, kettlebell or loaded backpack is optional
• 12 movements with easier and harder options, plus a 5-minute warm-up
• Lighter reset weeks built in (Weeks 4, 8 and 12)
• Weekly notes page to track energy, soreness and how strength fits around your sport

Who it's for: adult endurance athletes who want practical strength alongside running, cycling or triathlon. Pairs well with any sport plan.

What you get: a printable 17-page PDF, delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.

General training guidance for generally healthy adults. Not medical advice or a rehabilitation program.