Prince William Chamber of Commerce

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8 Week Strength Training for Runners Program

February 10April 7

An 8 week, off season, strength training program specifically tailored for runners. This program is designed to strengthen the muscles needed during running prior to the start of the spring running season.

In partnership with Select Physical Therapy of Woodbridge, participants will receive a pre- and post test using FUSIONETICS; a comprehensive digital assessment tool used to discover potential injuries and ares of weakness that will be addressed during the 8 week program.  This is the same tool that’s used by the NBA, NFL, MLB, NHL, MLS, and the NCAA to test their athletes for potential injuries.  A post test will be performed at the end of the 8 week period to measure progress.

Runner will then meet with a trainer one or two times per week for 8 weeks.  Muscle Activation Technique™ will be used to assess and identify muscle weakness, tightness, and imbalances prior to every workout. Our staff will then create a customized strength training program, tailored to the individual runner, in order to strengthen weak muscles, correct muscle imbalances, and prepare the body for running.  Areas that will be focused on will be low back, “core,” glutes, quads, hip flexors, hamstrings, lower leg, feet, and toes. Special attention will be paid on balancing strength training days, running workouts, and adequate time for recovery and physiological adaptation.


  • Begin the spring running season stronger
  • Run faster and longer than previous race performances
  • Decrease the likelihood of becoming injured during the season and help to reduce the severity of injury if it does occur


  • FUSIONETICS Pre-test date: Saturday, February 10.
  • Program runs: February 10 through April 7
  • FUSIONETICS Post-test date: Saturday, April 7th.

For more information, visit our website at or email us at

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This 8 week program is designed to prepare you for the spring running season.

Cornerstone Partners

Vision Partners