Team Sugar Runs Monthly Lift Program

A monthly lift program to help you become a stronger and more resilient runner.

Our program follows a progressive overload approach, meaning you’ll see improvements in each exercise from week to week. We focus on functional movements that support your running and make you a well-rounded athlete.


The program duration is 4 weeks with 2 strength focused workouts and an additional mobility/core focused day. Each workout includes a warm up routine and alternate exercises.


Our goal is to get you stronger in the gym so you can translate that strength into your running.


Workouts take between 30-45 minutes, but there is a learning curve in the beginning and workouts may take a bit longer as you get familiar with the movements.


Within the app you will be able to:

  • Track progress.
  • Move workouts on the calendar within the app.
  • View video demonstrations and instructions for each exercise (videos are of Coaches Karly and Katherine).
  • Choose alternative exercises. This program is intended to help you progress workouts based on your fitness, equipment access, and experience.

Equipment needed:



Resistance bands and a range of dumbbell weights. Access to barbells or hex bars are optional to challenge yourself further.

Recurring Subscription
USD$40
every 1 month
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USD$40

Every 1 month