Strength that keeps you running.
A physio-led strength & conditioning programme built for runners. The work that keeps you injury-free and running stronger - in a small, supportive group.
A physio-led strength & conditioning programme built for runners. The work that keeps you injury-free and running stronger - in a small, supportive group.
Six coached small-group sessions over six weeks, plus a simple at-home programme to do between sessions. Physio-led strength & conditioning, built specifically for runners.
It's the work most runners skip - single-leg strength, plyometrics, and targeted injury prevention - that keeps you durable and running stronger. No guesswork, no random workouts.
A full hour of coached S&C a week for six weeks - warm-up, plyometrics, single-leg strength, and a finisher. Small group, so you're always seen.
A simple plan to follow between sessions, so the work carries through your week - not just the hour you spend in the studio.
Led by a physio, so the focus stays on where runners break down - hamstrings, glutes, calves, achilles. Carrying a niggle? Exercises are scaled on the spot.
Group-based movement screening is built into the block - no separate appointment, no extra cost - so coaching stays targeted to what you need.
Sign up for a 6-week block - no commitment beyond that. If you want to keep going, you can roll onto an auto-renewing plan, cancel anytime.
● Next intake: week of June 15 · 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.
"Loads of plyos and single-leg strength in a fun environment, with plenty of follow-up material to supplement the week."
Thomas White leads the Runners S&C programme at FIREFIT Churchtown. As part of the FIREFIT Physio & Performance team, his coaching is physio-led - which means sessions are built around how runners actually move and where they tend to break down. Clear explanations, careful demonstration, and exercises adapted to whatever you're carrying. The kind of coaching that gets runners back on the road to PBs.
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, and all the stuff runners usually avoid. Always great craic and I genuinely 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 and on hand for any advice needed. 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, strength and conditioning 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. I would highly recommend him - so helpful, so full of knowledge, explained each exercise with us 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 for anyone looking to get stronger and run better!
Would highly recommend as someone who is relatively new to long-distance running. This course is excellent for injury prevention and building strength.
Really enjoyed and benefited from my time with Thomas. I feel stronger in my running performance. He showed me how best to do my S&C work.
Good set of running-specific strength classes with Thomas in FireFit. Good facilities and format to the class.
Thomas is very good at what he does. I can't recommend him highly enough!
I found FireFit on social media and I was intrigued with their Runners Strength and Conditioning 6-week term as I had 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 even outside of our term time. I am now hooked on this course and signed up for the next term.
Really enjoyed the runners S&C with Thomas! Great structure to the class and lots of new exercises to try!
Would highly recommend Thomas's Runners S&C block to any runner looking to stay injury free and improve their times!
Fantastic 6-week runners strength & conditioning course. Thanks Thomas for all the encouragement. Definitely feel stronger on the back of those sessions. Great playlist too!
Really enjoyed the classes with Thomas. Great S&C sessions. Great music too.
I really enjoyed Thomas's Strength for Running class and I really noticed the difference with less niggles when I picked back up running again. He's a great coach.
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. Plenty of our runners are on their third or fourth block.
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. Pick whichever suits your budget and the level of attention you want.
No - everything's provided in the studio. Just bring yourself, running shoes, and a water bottle. Wear whatever you'd normally train in.
The next intake is the week of June 15, 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.
Next intake: week of June 15. Spots are limited and first come, first served - we'll be in touch within 24 hours to confirm your place.