OFF SEASON STRONG

The 12-week off-season strength plan for 2x+ marathoners:

Spend less time rebuilding your base by building the strength NOW that lets you start spring training ready for 40+ mile weeks or speed blocks.

This program
is for the Off Season Marathoner...

who wants to build the leg strength and power to chase their next PR by using heavier lifts, plyometrics, and power-based exercises that prepare their legs for mileage builds, speed blocks, and next training cycles.

JOIN OSS

JOIN VIP 1-on-1 OSS

20% off Early Bird Price: $97 (keep for life!)

Regular Price: $119

20% off Early Bird Price: 3 payments of $299 ($897 total)

Regular Price: 3 payments of $373 ($1,119 total)

*all plans are paid monthly. You still keep the program for life

Doors close Friday, November 13 at 11:59pm CT

Hard truth:

The off season can make or break your next PR

As much as we like to think all our improved running fitness is from training for our most recent race,

the reality is, PR's are built over time with multiple training cycles...

That are strategically spaced out with off seasons.

The problem?

Off seasons are very much "choose your own adventure".

Runners use this time to maintain base running fitness, set time aside to work on speed, or maybe chase higher weekly mileage.

But common denominator?

"I finally have the time to strength train and get stronger for next season."

Which is the perfect way to use this time!...but only if you have a plan.

And if you look for a plan from the internet,

you're inundated with the same lack-luster, banded, physical-therapy type rehab exercises on repeat that somehow pass for "strength training for runners".

So let me break the ice.

Banded glute walks and clamshells are NOT an adequate stimuli for:

Building greater muscle strength and power

muscular endurance

or greater tendon work capacity and stiffness

...Which all TOGETHER, are what you're missing if you're struggling with running higher weekly mileage without repeat niggles, getting the results you want from speed blocks, or unlocking faster race paces.

Which is why I created Off Season Strong.

A 12 week, off season-specific strength program for runners designed by a Doctor of Physical Therapy, that purposefully walks you through the exact process of building what you need for your next race season and future PRs:

lower body & core strength for fatigue resistant long runs and maintenance miles
muscular power and greater tendon stiffness for effective speed blocks
muscular endurance to handle both higher mileage bases and the improved running fitness that follows.

Because building your next PR starts now.

And I know with a plan specifically designed to meet your exact needs as an off season marathoner, you're going to be unstoppable.

I'm excited to invite you to Off Season Strong.

Join now, get started today, and keep the program for life.

JOIN OSS

JOIN VIP 1-on-1 OSS

20% off Early Bird Price: $97 (keep for life!)

Regular Price: $119

20% off Early Bird Price: 3 payments of $299 ($897 total)

Regular Price: 3 payments of $373 ($1,119 total)

*all plans are paid monthly. You still keep the program for life

Doors close Friday, November 13 at 11:59pm CT

What it's like Working with Dr. Whitt

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What You will Learn

Weeks 1-4: Foundational Strength Phase

3 workouts a week: lower body, push, and pull split, developing a strength base, creating fatigue-resistant legs for future marathon training cycles.
HOW YOU DO THAT:
- Using RPE: a measurable, objective standard to ensure you master the basics of lifting heavy
- Using the “REP to Fail System”: physically understand what it feels like lift within the correct rep range.
4 weeks before progressing: necessary for building greater strength to running capacity for back to back training blocks and/or higher mileage
NOTE: you may be tempted to say this block is too easy. However, if you skip ahead to the next block, you need to be extremely confident in your single leg strength (so your legs don’t fall off)

Weeks 5-8: Hypertrophy

Continuation of the 3 workout splits: a new focus on muscle hypertrophy through intermediate rep schemes that increase time under tension, preparing your legs to tolerate the repeated demands of higher weekly mileage.
HOW YOU DO THAT:
- “Minute Madness”: developing muscular endurance with EMOMs, so as fatigue accumulates on longer long runs, your legs are strong enough to keep going
Begin developing power with progressed, running specific plyometrics + heavy lifts to support speed sessions, hill work, and increasing training demands.

Weeks 9-12: Power

Final 4 weeks: develop explosive power through advanced plyometrics and faster tempo’d, heavy lifts
- which develop greater single leg force production, translating to more effective speed blocks and workouts.
HOW YOU DO THAT:
- “Cluster Chaos”: training your body to handle higher-intensity loads (heavy lift + time) using heavy cluster sets and controlled time under tension.
Stacks on top of the strength and muscular endurance from Phases 1 and 2 so you can build the leg strength capable of producing faster race paces.

What Exactly is Included?

Off Season Strong:

12 weeks of off-season strength programming designed by a Doctor of Physical Therapy to help non-elite marathoners build the lower-body strength, muscular endurance, and power to support higher mileage, faster paces, and a stronger start to spring training. ($497 value)
- Three 4 week progressive training phases that move from foundational strength base, to muscle hypertrophy and endurance, finishing with an emphasis on power so you come out of our off season with your strongest rebuild
- 36 total running specific workouts (suggested you have at least 3 sets of weights: medium, heavy, and moderate/very heavy weights)
- 3 strategically programmed sessions each week, targeting your exact needs as a runner: quads, glutes, hamstrings, calves, and core strength
- Workouts designed around a science-backed formula to ensure maximum fitness gains: Warm up Plyometrics / core + heavy main lifts + finishing accessory work. (35–45 minutes)
- Gradual progression of intermediate rep schemes to keep the workouts exciting and effective (supersets, tempo reps, EMOMs, and cluster sets) but all deliberately programmed to be accessible to the runner whose never done these
Demo videos and written coaching cues for every exercise so you always understand how each exercise should feel, how to modify based on your ability level, and how to confidently adjust intensity using RPE instead of guessing. ($97 value)
Delivered inside an easy-to-use training app where you can track weights, reps, RPE, and weekly progress all in one place giving you a clear, structured system you can actually follow consistently without second-guessing yourself. ($49 value)

A $643 value that I’m excited to offer at a fraction of the price.

VIP 1-on-1 coaching:

Everything included inside Off Season Strong (already a $643 value) PLUS...

Complete Integration of Your Running + Strength Training ($697 value)

I personally integrate Off Season Strong directly into your off season running plan (self-coached or a training plan from your running coach) and strategically align heavy strength phases with any running blocks or workouts, coordinate recovery weeks, and adjust recovery weeks so your body can harvest fitness instead of constantly fighting fatigue.
This creates a fully individualized performance plan designed to rebuild your legs and improve running fitness.

Two Deep-Dive 1:1 Performance Strategy Calls ($497 value)
Call #1: Off Season Performance Blueprint

We’ll dive into your injury history, previous race season, current training load, off season training plans, recovery capacity, and future race goals so we can identify exactly what has held you back in past cycles and build a smarter strategy for helping your body gain the most fitness out of this off season period.

Call #2: Mid-Cycle Performance Audit

As your off season progresses, we’ll assess how your body is responding, adjust strength loading, change or modify exercises based on your individual needs, and discuss recovery strategies, to ensure your body is adapting successfully before you start your spring training season

Direct 2-Way Coaching Support + Video Form Review ($397 value)

Direct 1:1 Coaching Access: Get personalized answers, exercise modifications, video-based form reviews, and guidance on running niggles so you never have to guess whether you're lifting correctly or how to adjust when something doesn't feel right.
Personalized Recovery + Training Adjustments: If a workout leaves you feeling overly sore or something feels off, we'll create a clear plan to adjust your strength and running schedule so you recover, keep progressing, and head into your next race season stronger.

A $2,234 value that I’m equally excited to offer at a fraction of the price.

BONUSES

Bonus: FREE 21 Day Core Challenge ($247 Value)

(expires Thursday November 12 at 11:59pm)

All runners who join Off Season Strong will also receive The 21-Day Core Challenge, designed for 35+ mile-per-week marathoners who want to build the fatigue-resistant core strength to support a strong, efficient stride on their hardest long runs.

A 21-day mini training sprint: Short, 10-minute core workouts featuring 3–4 running-specific exercises, performed 2–3 times per week. No endless planks, bird dogs, or dead bugs.
Build the core strength your running demands: Develop cross-body rotational strength, improve trunk control, and build the muscular endurance to help maintain strong running mechanics as fatigue sets in.
Complete your off-season strength foundation: Off Season Strong builds stronger legs, glutes, and calves. This challenge continues to target the core strength that helps connect your upper and lower body so you can support a smoother, more powerful stride from shoulders to hips.

What you can expect from Off Season Strong:

You'll develop the lower-body strength, muscular endurance, and fatigue resistance to handle higher weekly mileage and the intensity of marathon training.

You'll build the muscular power, strength, and tendon capacity that make your speed blocks more effective and support the development of future faster race paces.

You’ll build the leg strength and muscular endurance that can keep up with your growing running fitness so you stop feeling like your legs are holding you back..

Hey there, I’m Marie!

You might know me as Dr. Whitt.Fit.

I’ve been a runner for 16 years and a Doctor of Physical Therapy who's been practicing for 7 years, helping hundreds of patients in-person and runners online get back to doing what they love: running pain and injury-free.

I admit, I've had *most* running injuries. And I've gotten good at professionally fixing them and preventing them from coming back.

I remember finishing one run close to tears.

I just wanted to run a smooth 5 miles. But whenever I got close, my body would fall apart like clockwork. It didn't matter my effort, pace, or build.

I was stuck.

At least until AFTER physical therapy school.

I learned how important strength training was, but more importantly, I could finally see all the stupid lifting mistakes I made:

Light weights, lots of reps. HIIT as strength. Thinking I needed to be sore for my "strength workout to count".

This is where you come in.

You shouldn't have to devote 3 years of your life and take on crippling student debt just to learn what I did.

I believe marathon runners like you chasing personal records should have the exact injury preventing strength exercises, reps and sets at your fingers tips, something I could only have WISHED for while chasing that elusive 5 miler.

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However, this program isn't for ever runner. Runners who may NOT do well are...

Who is

Off Season Strong

NOT for?

the runner who is trying to maintain “marathon-ready fitness” levels all year round

The runner who is currently in a marathon training cycle (or longer distance)

the runner who is scared to move beyond banded exercises and only wants to do bird dogs, body weight air squats, or banded clamshells or glute walks.

the runner who would rather stay in their comfort zone using 3lb dumbbells only for "toning".

the runner looking for pilates-style core and strength training.

the runner looking for workouts with 50 exercises that leave their glutes burning so they know “it’s working".

JOIN OSS

20% off Early Bird Price: $97 (keep for life!)

Regular Price: $119

JOIN VIP 1-on-1 OSS

20% off Early Bird Price: 3 payments of $299 ($897 total)

Regular Price: 3 payments of $373 ($1,119 total)

*all plans are paid monthly. You still keep the program for life

Doors close Friday, November 13 at 11:59pm CT

What happens after I purchase?

After you purchase Off Season Strong, you will be sent to a thank you page and receive an email directly from TrainHeroic, the app where the workout is housed. You’ll be guided through how to download the app, create your profile, and have IMMEDIATE access to the program for life.

If you choose the VIP 1-on-1 coaching option, you will check out via a PayPal page.

I will personally send an invite to the email used at purchase, to onboard you into my exclusive 1-on-1 coaching. Once you accept the invite and create your profile within TrainHeroic, I will upload Off Season Strong to your profile. We will be in communication to immediately schedule your first video call with me in the upcoming 1-2 weeks. You will still receive the Off Season Strong program for life.

FAQ

What if my off-season is shorter than 12 weeks? Is that enough time to make this program work?

YES! If you've only have 8 weeks before your next training cycle starts:

Option 1: Shorten the first block by 2 weeks IF you’re already feeling confident in your strength foundation.
Option 2: Shorten the final block by 2 weeks IF you want more time spent on base strength, less on power/speed.
Option 3: Combine both approaches. Not my preferred method, but you will still get stronger!

Remember, you keep Off Season Strong for life!

How do I know Off Season Strong will work for me?

Off Season Strong uses running specific, progressive strength training to build:

muscle hypertrophy which helps with running injury prevention
muscular endurance so your legs can handle the demands of longer long runs
and plyometrics to develop the power that supports faster race paces (and decrease late race calf cramping).

A structured plan is your “HOW” to building the lower body strength, endurance, and power you’re going to need for your next marathon training cycle.

Do I have to have a ton of lifting experience to even do Off Season Strong?

I recommend this program to runners who have had at least 1 year of lifting experience. The first 4 weeks are purposefully designed to help you get ready for the harder lifts. The purpose of Off Season Strong is to learn how to lift at a higher level and explore new strength exercises that help make you a stronger, better runner. Because you have this program for life, I highly encourage you come back and repeat it as you’ll learn more and feel stronger every time.

What makes OFF SEASON STRONG any different from other strength plans? I don't want to waste my time.

Runners tell me these workouts are HARD, in a good way, especially if your previous strength plans felt repetitive, kept piling on more exercises for the sake of more, relied heavily on bands, or took forever to finish. They say the workouts keep them engaged because they’re challenged with fresh exercises they haven’t done before and they have opportunities to push themselves and see their own growth...Something that banded clamshells can’t do.

What kind of equipment do I need? Do I need a gym?

A gym is NOT a necessity. I’ve written every workout in Off Season Strong to be home-workout and dumbbell friendly. You will find that as you get stronger, you’ll want to invest in some heavier weights. For maximum success when you’re starting, be sure you have sets of weights that you consider medium, moderately-heavy, and heavy

When will you be running Off Season Strong again?

This will be the ONLY time I run it this year. I’m unsure if I’ll ever offer it again. However, if I do, this price will the lowest ever.

Do you have a refund policy?

Yes! If after 1 month of starting Off Season Strong, you find the program isn’t for you, you will be reimbursed in full.

FINAL DETAILS

I don’t know if I’ll ever offer Off Season Strong again.

HOWEVER, this is the FIRST time ever I’ve been able to offer a full strength program FOR LIFE.

This is the lowest price it will EVER be.