FOUNDATIONS
BUILD A BODY FIT FOR RUNNING
ÂŁ127 - 10 Week Plan
1Most runners focus only on mileage and fitness.
But if your body lacks stability, coordination and strength, your running form breaks down under fatigue.
Foundations develops the movement qualities that support smoother, stronger and more efficient running.
Coming Soon
Why Most Runners Break Down
Tight hips.
Weak feet.
Poor balance.
Lack of coordination.
Limited stability.
These weaknesses often show up as:
• inefficient running form
• recurring niggles
• instability under fatigue
• loss of rhythm and control
• reduced speed and power
Rock Solid Runner helps build the physical foundations that better running depends on.
What Is Rock Solid Runner?
Rock Solid Runner is a structured strength and movement programme for runners.
Designed to complement the 5 Move System, it develops the athletic qualities needed to move well and stay durable.
The programme combines:
• stability work
• balance training
• coordination drills
• foot and ankle strength
• core control
• plyometric development
• running-specific movement exercises
Everything is designed specifically for runners.
Who Is This Programme For?
Rock Solid Runner is ideal for runners who:
• feel unstable or weak when running
• struggle with recurring niggles
• want to improve running form
• want to move more athletically
• lack mobility, coordination or balance
• want strength work designed specifically for runners
• want to complement the 5 Move System
Agility
Move with speed and ease.
Balance
Stay stable and controlled.
Coordination
Connect your body and movement patterns.
Rhythm
Improve timing, flow and efficiency.
Strength
Build a stronger running body.
Resilience
Reduce injury risk and handle training better.
What’s Included
• Structured progression plan
• Guided video sessions
• Running-specific drills
• Foot and ankle development
• Stability and balance exercises
• Coordination training
• Plyometric progressions
• Core and movement control work
• Easy-to-follow session structure
How It WorksÂ
Built To Complement The 5 Move System
5 Move teaches runners how to move better.
Rock Solid Runner builds the physical capacity to support those movement improvements.
Together, they create a complete runner development system.
Step 1
Build awareness and control.
Step 2
Build awareness and control
Step 3
Develop stability and coordination
Step 4
Transfer it into better running
Build A Stronger Running Body
Move better.
Train smarter.
Run stronger for longer.
