Base & Strength Training For Runners

  • Build Strength and Endurance Before a Race Training Block
  • Easy to Follow Video Workouts You Can Do Anywhere
  • Online Members Running Community To Keep You On Track
  • Beginner, Intermediate and Advanced Training Programs
  • Designed by Physio and Ultra Runner, Mark Green
Base and Strength Training Plan

12 Week Base Trail Training

Entire 12 Week Program Only — $59.00

Build Strength and Endurance in between major races.

Base training is the first phase of a training cycle. It helps you to develop the endurance and strength you need to prepare your body for the more challenging, race-specific workouts that come closer to race day.

If you always train hard, it is likely, you will over train, burnout or injure yourself.

This 12 week Base and Strength Program, is what you do in between race training blocks. It will guide you on how to;

  1. Improve your endurance – or aerobic capacity in a safe way
  2. Train consistently, without breaking your body or over training. (Consistent training = improved performance)
  3. Improve muscular strength to prevent injuries and smooth the transition to challenging workouts included in your race specific training phase

In 12 weeks from now, you will be feeling strong and injury free. Ready to start a race specific training block.

The plan includes three overall body maintenance workouts per week, plus all the tools you need to keep you on track.

To give you an idea of where to start, the beginner plan kicks off with a weekly volume of approx 19km (longest run week 1 is 6km), the advanced plan starts with a total weekly volume of 44km (longest trail run week 1 is 12km).

My 22 years of working as a physiotherapist and treating runners has helped me to develop this 12 week training program which is specifically designed to help you learn proper run technique and remain injury free, so that you will achieve your personal best.

What’s included in your 12 Week Base and Strength Training Plan?

  • A 12 week program designed to progressively improve your endurance and aerobic capacity.
  • Learn the correct running technique, to move efficiently and stay injury-free
  • 3-5 days a week, you’ll do a run appropriate to your skill level, and learn how to do it at the correct aerobic heart rate
  • Three days a week, you’ll strength train with 9 unique 30-40 min strength and weight video workouts
  • 2-3 foam rolling sessions each week will help to release any tight muscles
  • You’ll also have one complete rest day each week to give your body time to rest, recover and adapt to the training
  • A weekly program you can print and put on the fridge. Tick off each activity once complete
  • Access to our members only running community to help keep you motivated. Plus interactive updates to keep you on track
  • No gym or equipment necessary. Optional kettlebell and skipping ropes exercises included
Return to Running Strength Exercises

This is the best investment you can make in your running at only $5 per week

Train Smart In The Lead Up To Your Next Race Block

12 Week Base Trail Training

Build Your Strong Race Body Now — $59.00

Now I know how to train between races!

Thank you for getting me back to running injury free, for getting me running my fastest time ever and for all the support. To say that I am beyond happy is an understatement. Highly recommended


Over the past few months, I have noticed a substantial increase in my performance and stamina, with a 100% cessation of injuries whilst using advice given by The Locker Room. The key components that have allowed this are: the 3 minute routine (I do this religiously), Stability and Strength routines (frequently), Posture (remain tall) and Cadence (short short short),  more running = better performance.


I can honestly say that I stuck to the MAF (Maximum Aerobic Function) during my 12 week base training and performed every single strength session.  My MAF improved from 1st October 2018 - 9min km splits @ 144bpm. 28th November 2018 -  6:15min splits @ 144bpm. I learn't so much. Great course!


Mark Green


Owner of Physiotherapy Clinic The Body Mechanic and Founder of The Locker Room

Learn from the experts

Created by physiotherapist and elite endurance runner, Mark Green, The 12 week Base and Strength Training Plan, has been designed after years of helping runners achieve their personal best..

Owner of Physiotherapy clinic, The Body Mechanic, and founder of The Locker Room, an online training portal for runners, Mark, has helped over 15,000 athletes improve their running and achieve their race goals.

His holistic approach to training, including strength, mobility, nutrition and running technique will have you moving better almost immediately.

Get INSTANT Access To Your 12 Week Base and Strength Training Plan

Successfully train in between your major races

At only $5 per week, this is one of the best investments you can make in your running

12 Week Base Trail Training

Start Your Strength Training Plan Now — $59.00

Frequently Asked Questions

I am not a beginner. I am looking to improve my time?

There is a beginner, intermediate and advanced plan. So there should definitely be an option to suit you. If you find the plan too basic or too hard, please contact me and I can recommend the right plan for you.

How long will it take to get the training plan?

Immediately. Your login and access information will be sent to the email address you provide. When you login, week 1 and 2 will be available to view online, with detailed instructions on how to complete each activity. Each week new content will be added to your plan.

I haven't run before. I am worried I won't be able to stick to the plan?

This plan may not be the right place to start. I recommend you look at the 5km beginner training plan, or the 4 week training plan for trail runners. This plan will teach you how to run correctly using great technique. You will enjoy the gradual build in volume and the simple of follow workouts that will see your fitness improve week on week.

The program is billed upfront for 12-weeks

When you sign up, you are charged the full $59 for the 12 week program. This equates to slightly under $5 per week. If you aren't happy with the program you can e-mail me at for a refund.


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