Strong AND fast is a programming problem. We solved it deliberately.

Everyone says you can't build strength and train for an endurance event at once. What they mean is: you can't do it without managing the interference — and most people don't.

Here's how we do. Upper body trains at full volume and full frequency, because pressing and pulling cost your running legs nothing. Lower body is managed around your endurance week: never heavy the day before a quality run, never the day before the long run, volume trimmed automatically in your biggest weeks. Your choice of two philosophies: upper-focus, where lower work is purely complementary and interference is near zero — or full-body, where low-volume heavy leg work keeps total-body strength growing for a small, accepted cost.

The endurance side isn't filler. It's the same full plan a pure runner gets — real periodisation, your paces, your volume, recovery weeks — with the lifting scheduled around it, both sides deloading together, and the lifting tapering into your race instead of disappearing. You bench through your marathon block. That's the point.