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This 10-Week Strength & Running program will get you ready for Broad Street, or any 10-Miler you're planning to run!

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Program Description

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Enjoy training sessions each week - you can jump in at any point in time.

Instructional videos to guide your training so technique is never a question.

Take your programming at home or on the go via the Somble web and mobile apps.

Track every workout and personal record — right where you train.

Program Expectations

Need help or have a question? Message your coach anytime — support is always just a tap away. Plus, the app keeps you on track with reminders so you never miss a workout or check-in.

Community Accountability

Program Preview

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Program CTA

Necessary Equipment

Your full progress history lives inside the program and on your dashboard, so you can see how far you've come and what's next.

Track your Progress

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Program Value Props

Please share a little bit about yourself. A few great starting points would be why prospective clients should trust your expertise, how you came to enjoy or teach the concepts behind this program  and why you do what you do!

About your Coach

Try to give compelling context as to why the prospective client should trust in the method that went into creating this program.

This is a great place to try to convince and sell the client on your specific brand!

About the Methodology

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Testimonials

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JOIN A COMMUNITY THAT SHARES YOUR PASSION

Stay consistent with challenging workouts that can be done from anywhere and a community that's always with you.

Community Mission

Death To Ego.

"Best Of Philly 2021" Winner by Philadelphia Magazine, Strength Haüs is a collective of movement professionals bringing no-bullsh*t athletic strength & conditioning to the masses. Join us for a workout and become part of a gym that values community and hard work above all else.

Our facility offers Strength Classes, Open Gym, and Personal Training, all with a low-key community vibe.

Shoot us your email to get onto the mailing list.

Death to Ego

Strength + Run

Strength

Rest Day

Shakeout Run

RACE DAY! (10-Miler)

Don't overthink it. Just add what you feel gets you ready for today's work. Feel free to use this video if you need ideas.

Warmup & Mobility

Standing tall with the barbell secured tightly on your back, push the knees forward as you descend to the lowest possible point of your squat. If you feel uncomfortable with a barbell, a dumbbell goblet squat is a great alternative.

Barbell Back Squat or DB Goblet Squat

Standing tall, press the bells overhead into a locked out position with biceps by the ears. Carefully lower the bells back to the racked position.

DB/KB Overhead Press

Use the bench for support as you find a neutral spine and long shoulder. Pull the weight until it makes contact with your side, aiming for the hip, and then lower to full extension.

DB/KB Bench Supported Row

Block 1

Standing tall, step back at 90 degrees at the knee. Press yourself back up to stand.

DB/KB Reverse Lunge

Weight the heck out of these. If balance is an issue, hold heavy bell in one hand while you use support to balance with the other.

DB/KB Calf Raise

Press hard through the ankles and whole foot to spring as high as you can.

Pogo

Block 2

2 Mile Run (Beginner) or  3 Mile Run (Intermediate) at moderate tempo.

2mi (Beg) or 3mi (Int)

Run 2 Mile (Beginner) or 4 Mile (Intermediate) tempo run.

2mi (Beg) or 5mi Run (Int)

Bulgarian Split Squat

DB Incline Bench Press

DB/KB Goblet Lateral Lunge

DB/KB Bent Over Row

KB Clean & Push Press

Lateral Bound

Dumbells or kettlebells work great for this single leg Romanian Deadlift

Single Leg Romanian Deadlift

DB Bench/Chest Press

DB/KB Curtsy Lunge

Bear Plank March

Kettlebell Swing

Run 2 miles whether Beginner or Intermediate. 

2 Mile Run (Both Beg & Int)

Unless you're an experienced runner, it is not advised to run this at race pace. In fact, just focus on putting the miles in and easing back a bit.

2mi (Beg) or 6mi (Int)

3 Mile Run (Beginner or Intermediate) at a moderate pace.

3 Mile Run (Beg & Int)

Run 2 Miles (Beginner) or 5 Miles (Intermediate) at a tempo pace.

2mi (Beg) or 4mi Run (Int)

Run 2 miles (Beginner) or 3 miles (Intermediate) at a moderate pace.

2mi (Beg) or 3mi (Int) Run

Run 3 miles (Beginner) or 7 miles (Intermediate) at a "conversational pace." Don't overdo it!

3mi (Beg) or 7mi (Int)

Run 3 miles (Beginner or Intermediate) at a moderate pace.

3mi (Beg or Int)

Run 3 Miles (Beginner) at a moderate pace or 6 Miles (Intermediate) at a moderately hard pace, like a 6/7 out of 10.