Running/Fitness
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Weightlift for Runners: 12-Week Planner
A Strength Training E-Book Designed to Make Runners Faster, Stronger & More Resilient
Weightlift for Runners: 12-Week Planner is a 53-page digital e-book built specifically for runners who want to improve performance, prevent injury, and feel stronger on every run—without wasting time in the gym.
This planner bridges the gap between running and strength training with a structured, easy-to-follow program that complements your miles, not competes with them.
What’s Inside
🏋️♀️ 11 Pages of Strength Training Exercises
All exercises are thoughtfully organized into runner-specific categories so you can train with purpose:
Upper Pull
Upper Push
Lower Pull
Lower Push
Core
Power & Plyometrics
Each movement is selected to support running economy, posture, propulsion, and durability.
📅 12-Week Progressive Strength Program
The program is divided into 3 strategic phases, each lasting 4 weeks, allowing your strength to build alongside your running:
Phase 1: Foundation Strength & Running Stability
Phase 2: Max Strength & Unilateral Load
Phase 3: Reactive Power & Running Economy
Progression is intentional and runner-friendly—no guesswork required.
📝 Planner-Style Training Pages
The planner section is designed for real-world use:
2 training days per page
Prescribed exercises clearly laid out
Dedicated space to record:
Weight lifted
Repetitions completed
Perfect for tracking progress, staying consistent, and seeing tangible strength gains over the full 12 weeks.
✨ Why Runners Love This Planner
Designed by runners, for runners
Helps reduce injury risk and muscle imbalances
Improves running strength, speed, and efficiency
Simple, clean layout—printable or digital-friendly
Ideal for road runners, trail runners, and endurance athletes
Format: Digital e-book (53 pages)
Use: Printable or tablet-friendly
Best For: Runners of all levels looking to add structured strength training to their routine
Weightlift for Runners: 12-Week Planner
A Strength Training E-Book Designed to Make Runners Faster, Stronger & More Resilient
Weightlift for Runners: 12-Week Planner is a 53-page digital e-book built specifically for runners who want to improve performance, prevent injury, and feel stronger on every run—without wasting time in the gym.
This planner bridges the gap between running and strength training with a structured, easy-to-follow program that complements your miles, not competes with them.
What’s Inside
🏋️♀️ 11 Pages of Strength Training Exercises
All exercises are thoughtfully organized into runner-specific categories so you can train with purpose:
Upper Pull
Upper Push
Lower Pull
Lower Push
Core
Power & Plyometrics
Each movement is selected to support running economy, posture, propulsion, and durability.
📅 12-Week Progressive Strength Program
The program is divided into 3 strategic phases, each lasting 4 weeks, allowing your strength to build alongside your running:
Phase 1: Foundation Strength & Running Stability
Phase 2: Max Strength & Unilateral Load
Phase 3: Reactive Power & Running Economy
Progression is intentional and runner-friendly—no guesswork required.
📝 Planner-Style Training Pages
The planner section is designed for real-world use:
2 training days per page
Prescribed exercises clearly laid out
Dedicated space to record:
Weight lifted
Repetitions completed
Perfect for tracking progress, staying consistent, and seeing tangible strength gains over the full 12 weeks.
✨ Why Runners Love This Planner
Designed by runners, for runners
Helps reduce injury risk and muscle imbalances
Improves running strength, speed, and efficiency
Simple, clean layout—printable or digital-friendly
Ideal for road runners, trail runners, and endurance athletes
Format: Digital e-book (53 pages)
Use: Printable or tablet-friendly
Best For: Runners of all levels looking to add structured strength training to their routine
Testimonials
Shauna is an incredible coach. I truly credit much of my success as a runner to her. She helped me to hit times that I never dreamed of hitting. Shauna helped me run a 5:05 mile, an 18:00 3 mile, and an 11:03 2 mile. I placed 5th in State in the 1600m and 5th in State in Cross Country. I also received Scholarship offers for running and went on to run Division 1 Cross-Country and Track at Utah Valley University. I know I would not have become such a strong runner, or been given these opportunities without her help and guidance. She is extremely knowledgeable and experienced in designing workouts and training plans. Because of that, I have not only become a successful runner, but I have never experienced any injuries while having her as a coach. Shauna helped me learn to love running. She taught me to push myself, but also to take care of myself and to truly enjoy it. She is the reason I will be a runner for life.
-Abby W.
Coach Bowden has been training me and coaching me for 5 years, and I have made so much progress and gained so much confidence in myself and in my running. This is because of her challenging but flexible training plans, where she really helped me work through any setbacks that I had, and found what workouts and schedule that set me up for success each day and ultimately led me to achieve my running goals! Coach Bowden is a great coach and can help you improve in many aspects of your running, whether it be strength and conditioning, to mindset and nutrition, she is dedicated and knowledgeable in making you the best runner you can be!
-Julian T.
Training under Shauna helped me reach my full potential in high school. Her training program helped me consistently improve each year. Her balanced approach for training, nutrition, and weights was a perfect fit for me.
With her program, I developed a strong mindset that taught me how to be resilient and positive with my training. My senior year, she helped me achieve my goal of running of 4:55 1600m. I will be running as a D1 distance athlete in college ad owe my success to her program. I would recommend her program to any athletes that are looking for a way to level up their training.
-Kate G.