A physio-led strength & conditioning programme built for runners - the work that keeps you injury-free and running stronger, in a small, supportive group.
Most runners just run. The result is the same recurring niggles - calves, achilles, hips, knees - and a performance ceiling they can't break through. Runners S&C fixes that: one coached session a week of single-leg strength, plyometrics, and the targeted work that makes you a more durable, more economical runner. All the stuff you know you should be doing, but don't.
Single-leg strength, posterior chain, calves and feet. The work that carries straight over to your running - programmed and progressed week to week.
Physio-led, so the focus is on the areas runners break down - hamstrings, glutes, calves, achilles. Build resilience where you need it most.
Reactive, elastic strength to make every stride more efficient. The kind of training that shows up in your late-race performance.
"Superb coaching, really clear explanations, loads of variety - and all the stuff runners usually avoid."
Verified Google Review · ChurchtownThe programme runs in 6-week blocks. Each one is structured, progressive, and built around what runners actually need.
A full hour of coached S&C every week - warm-up, plyometrics, single-leg strength, and a finisher. Small group, so you're always seen.
Not random workouts. Each block builds week on week, with loads and movements that progress as you do.
Group-based movement screening and assessment to keep coaching targeted to where runners need work. Available as an optional extra alongside your block.
Carrying a niggle or coming back from injury? Exercises are adapted on the spot. Physio-led coaching means nothing is one-size-fits-all.
Sign up for a 6-week block - no commitment beyond that. New intake every 6 weeks · very limited spots · first come, first served.
After your first block, continuing is optional. Roll onto an auto-renewing 6-week plan and your spot is held automatically each block - cancel anytime with no long contract. It just saves the back-and-forth of re-signing every six weeks.
A qualified physiotherapist, coaching runners the way a clinician would.
Thomas is a qualified physiotherapist - he earned his BSc in Physiotherapy at University College Dublin (UCD) - and leads the Runners S&C programme at FIREFIT Churchtown. That clinical training is what sets his coaching apart: it's genuinely physio-led, built around how runners actually move and where they tend to break down. He understands the injuries runners pick up, why they happen, and how to train to prevent them. Clear explanations, careful demonstration, and exercises adapted to whatever you're carrying - the kind of coaching that keeps runners healthy and gets them back on the road to PBs.
★★★★★ 5.0 · Verified Google Reviews - every one from a runner who's trained with Thomas.
"Massive 5 stars for Thomas and James in FireFit. I hobbled in as a runner who could hardly walk and James guided me back to full training. Thomas's runners' strength class is first rate - he's fantastic at explaining, demonstrating and targeting all the key exercises. Loads of plyos and single-leg strength in a fun environment. Two sound gents who will get you back on the road to PBs."
"I started with James last October with persistent lower back and hip pain that had stopped me running since the previous June. Six 1:1 sessions got me to a point where I could comfortably join the group S&C classes. Just wrapped up my first block of Thomas's S&C for Runners and I'm already signed up for the next one. Brilliant classes - superb coaching, really clear explanations, loads of variety. Always great craic and I look forward to it every week."
"Thomas's strength and conditioning classes for runners are absolutely brilliant. The small-group setup is ideal. The sessions are well structured and tailored for what runners need. Thomas is great at adapting exercises if you have a specific injury or niggle. Would highly recommend these classes for runners of all levels."
"The 6-week strength and conditioning course for running with Thomas has been brilliant and I look forward to starting a further 6 weeks. As a long-time runner with a recent knee injury, S&C was new to me. The exercises have been so helpful in building strength and increasing back up the mileage. Highly recommend."
"Thomas led a brilliant 6-week course focusing on injury prevention and strengthening. The coaching is physio-led so great for anyone who is prone to niggles or recurring running injuries. Highly recommend this to all runners of all levels."
"I attended Thomas's 6-week strength and conditioning classes for runners. So helpful, so full of knowledge - explained each exercise to ensure we were doing them correctly and getting the full benefits. Definitely learned tips I can now use in my own training. Thank you Thomas, I'll be back!"
"I've really enjoyed the runners' strength & conditioning class at FireFit with Thomas. His attention to detail is excellent, with exercises clearly tailored to improve running performance and prevent injury. The small group environment makes it feel personal, supportive, and genuinely fun. Highly recommend!"
"I found FireFit on social media and was intrigued by their Runners S&C 6-week term as I'd signed up to a half marathon. I always hated gyms but FireFit was different. Thomas made everyone feel important, took an interest in our progress, and was always available to answer questions. I'm now hooked and signed up for the next term."
"Would highly recommend Thomas's Runners S&C block to any runner looking to stay injury free and improve their times!"
Pick the slot that suits your week. Small group (1:6) and group (1:12) sessions run across Wednesday and Thursday evenings.
All levels - from 5k right up to marathon and beyond. New to strength training or years into running, the coaching is adapted to where you are. Coming back from injury or managing a niggle? You're welcome too - sessions are physio-led, so exercises can be scaled to whatever you're carrying.
You sign up for a 6-week block - that's it. No long contract, no commitment beyond those six weeks. If you enjoy it and want to keep going, you can roll onto an auto-renewing plan that holds your spot each block automatically. The auto-renew is cancel-anytime - it just saves the hassle of re-signing every six weeks.
It's the group size. The small group (1:6) has a higher coach-to-runner ratio, so you get more individual attention - ideal if you're newer to strength work or want closer coaching. The group sessions (1:12) run the same programming in a larger setting at a slightly lower price. Both follow the same 6-week structure.
Yes - group-based movement screening and assessment is available as an optional extra alongside your block. It helps keep coaching targeted to where runners need work, and lets you see your progress over time. Just let us know and we can add it on.
All sessions run at FIREFIT Churchtown, on the grounds of De La Salle Sports Centre. Sessions are Wednesday evenings (5pm, 6pm, 7.10pm, 8.10pm) and Thursday evening (7.40pm).
No - everything's provided in the studio. Just bring yourself, running shoes, and a water bottle. Wear whatever you'd normally train in.
A new intake opens every 6 weeks, with very limited spots filled first come, first served. Register your interest now and we'll be in touch with your slot and how to secure your place.