The strength program
Two short heavy-slow-resistance sessions a week (≤15 min each), built for a runner in zero-drop shoes with a history of calf, plantar and quad complaints. Heavy means the last two reps are hard (RPE 7–8); tempo is written as down / hold / up in seconds. Always after an easy run, never the day before the long run. On flare-up days: drop to the isometrics, lower the load — don’t stop. ...