Runners S&C - 12 Weeks to Dublin | FIREFIT
FIREFIT FIREFIT · RUNNERS S&C
Churchtown, Dublin 14
Block 1 starts 5 August · Dublin Marathon 25 October

The 12 weeks
that decide
your race.

Our next Runners S&C block starts 5 August - 12 weeks out from the Dublin Marathon, the sweet spot to start strength work for a marathon or half build. Six weeks per block. No 12-week commitment.

days until Block 1starts 5 August
AUG 5 - BLOCK 1MID-SEP - BLOCK 2OCT 25 - DUBLIN
Block 1 · build the base Block 2 · durable through peak miles
Block 1 · Starts 5 August

Claim your spot

Spots are capped and fill first come, first served. Register and we'll be in touch with session times.

The plan

Twelve weeks out is the sweet spot to start S&C.

From here, your mileage starts to climb - and this is when strength work pays off most. Two 6-week blocks take you from the first week of your build right up to race week, signed up one block at a time.

Enrolling now
Block 1 / 6 weeks

Build the base

5 Aug → mid-Sep

Single-leg strength, plyometrics and the posterior-chain work that makes you durable - laid down before your hardest training arrives.

Block 2 / 6 weeks

Durable through peak miles

Mid-Sep → race week

As your long runs peak, the focus shifts to keeping you strong, elastic and injury-free all the way to the start line. Enrolment opens near the end of Block 1.

How it works: the programme runs in 6-week blocks - you sign up for one block at a time, with no commitment beyond it. Most runners chasing an autumn race do both; plenty just do one. Not racing Dublin? The block works exactly the same for a half, a 10k, or simply running without niggles.
What it is

Train the stuff runners skip.

Physio-led injury prevention

Coached by a physiotherapist, targeting where runners break down - hamstrings, glutes, calves, achilles. Exercises adapted on the spot if you're carrying a niggle.

Runner-specific strength & plyometrics

An in-person coached session plus an online session each week: single-leg strength, reactive power and the work that shows up in your late-race miles.

Small, coached groups

Capped at 1:6 or 1:12 - so your form gets watched and the programme actually fits you. Optional testing & assessment before the block starts.

Thomas White, Runners S&C coach
Led by Thomas WhiteQualified physiotherapist (BSc, UCD) - coaching runners the way a clinician would.
Runner doing step-ups at FIREFIT Strength and conditioning at FIREFIT Recovery between sets at FIREFIT
Pricing

One block. No commitment beyond it.

New intake every 6 weeks · very limited spots · first come, first served. Optional testing & assessment on 29 July before the block begins.

Small Group · 1:6
€149
per 6-week block
  • One in-person coached session weekly
  • Plus one online session weekly
  • Max 6 per session - more eyes on you
Group · 1:12
€129
per 6-week block
  • One in-person coached session weekly
  • Plus one online session weekly
  • Same programming, larger group
When
Wednesday & Thursday eveningsOne in-person session + one online session weekly
Where
De La Salle Sports CentreChurchtown, Dublin 14
Starts
Week of 5 AugustBlock 1 · exact times confirmed when you register
What runners say

★ 5.0 on Google - every review from a runner.

★★★★★

"I hobbled in as a runner who could hardly walk… Thomas's runners' strength class is first rate - loads of plyos and single-leg strength in a fun environment. Two sound gents who will get you back on the road to PBs."

Patrick Lyons · Google
★★★★★

"I'd signed up to a half marathon. I always hated gyms but FireFit was different. Thomas made everyone feel important - I'm now hooked and signed up for the next term."

Nikki Squire · Google
★★★★★

"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."

Mary Dowling · Google

Be strong when the mileage climbs.

Block 1 starts 5 August - 12 weeks out from Dublin. Spots are capped and fill first come, first served.

Claim your spot
FIREFIT Churchtown · De La Salle Sports Centre, Dublin 14 · Wed & Thu evenings