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The 12-Week Runner Strength Foundation Program is a progressive strength training plan built specifically for runners — designed around the weak links the Runner Strength Screen identifies and the same evidence-based training principles covered every week in Stronger Stride. It is not a generic gym program adapted for runners. It is not a list of exercises you already know. It is a structured, progressive system that starts where you are and builds your capacity over 12 weeks so your body can handle the training you want to do. Three days per week. 30 to 45 minutes per session. Progressive overload built in so you are always moving forward.