Want to Run Faster, Further, and Injury-Free?
Most runners dismiss strength training - but that’s where performance and resilience come to life.
- Full-body push/pull strength and conditioning sessions designed to boost running performance
- Improve running economy, reduce injuries, and build real strength
- Used by endurance athletes, weekend warriors, and first-time 10K runners alike
Our push/pull format fits perfectly into your running schedule
Science backed evidence
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Improved Running Economy and Endurance Performance
An umbrella review (April 2025) found that strength training - especially high-load, explosive, and plyometric types - consistently improves running economy and helps maintain VO₂max in middle- and long-distance runners.
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Greater Endurance Under Fatigue
In a randomized control trial (Feb 2025), adding strength and plyometrics to endurance running significantly enhanced running economy durability and increased time to exhaustion (TTE) by 35% in well-trained male runners.
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Long-Term Gains Across Ventilatory Thresholds
A 20-week combined endurance and strength program improved ventilatory thresholds by up to 9.4%, maximal aerobic speed by 2.8%, and increased %VO₂max at VT₁ by 4.8%, demonstrating tangible physiological boosts.
We don’t do random workouts.
- Full-body push/pull strength and conditioning
- Expert programming with real coaching support
- Long-term progression, not quick fixes
Sample Weekly Program
Here’s how a runner might combine FLY strength sessions with targeted run training:
- Monday - FLY STRENGTH PUSH 1
- Tuesday - Recovery Run
- Wednesday - FLY STRENGTH PULL 1
- Thursday - Tempo Run
- Friday - Rest or Active Recovery (e.g., FLYAIR)
- Saturday - Speed Session
- Sunday - Rest or Active Recovery (e.g., FLYBURN)
