10W2S: Strength for Running

10W2S: Strength for Running

10 Weeks to Stronger Running

16 ratings
59 reviews
Free
In-App Purchases

Details

  • Released
  • Updated
  • March 5, 2021
  • February 25, 2026
10W2S: Strength for Running screenshot #1 for iPhone
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About

This app offers a physiotherapist-designed strength training program for runners, aiming to improve performance and reduce injury risk. Workouts can be done at home or in the gym, with or without equipment, and cater to all runner levels.

Physiotherapist-designed strength training
Improve running performance and economy
Reduce risk of running injuries
Home or gym workouts (10-40 min)
Equipment or no-equipment options
Hundreds of exercises
Core and plyometric workouts
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What's New in 10W2S

1.12

February 25, 2026

• Performance improvements for a smoother workout experience • Minor bug fixes and stability enhancements • Improved overall app reliability • Added compatibility with iOS 26

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Subscription plans

AUTO RENEW PER WEEK

1ST WEEK FREE THEN EACH WEEK 4.99 AUD

$2.497 Days
7 Days trial
How to cancel 10W2S subscription ⁉️

User reviews

I really want to like this app, BUT

So first week was great. Sadly I can’t get any program to load for the second week. Support for this app seems nonexistent. It’s past the seven day period and I feel kind of ripped off.

Unable to register

The app is keep crashing when I try to register.

Too many glitches

Really wanted to love this app, as it seemed to be exactly what I needed, but there are just too many glitches.

Some of these are absolute showstoppers, like not saying how many reps to do of each exercise.

Fix these and I would absolutely subscribe, but without these fixes it’s frustrating and almost impossible to do a workout.
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Just too buggy, slow and clunky

I want to like this. The exercise plans seem well thought out but there are some major flaws with this app.

Current training plan takes far too long to load every time I open the app.

Some videos just don’t work.

You can’t, while the rest timer is on, scroll to see what the next exercise is.

Some exercises suggest a number of reps, some have a timer and some have neither, leaving me scratching my head as to how many to do/how long to keep going

Where there is a timer, it goes straight into the exercise and the time which, given my point above that you can’t scan ahead, means you lose time just getting into position.

There is no way of tracking weights that you use so that next time you know what the next incremental weight up is.

You can select what program you want (beginner, intermediate, advanced) and how many days you want to train, but can’t review the detail of the plan (what exercises will I be doing?) in advance so have to keep assigning new plans to do so. Which means there’s no chance of reviewing an alternative plan when you’ve started one because it would delete your progress.

No blogs since April 2023 so I don’t have high hopes that anyone intends to update the app.
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Created by an excellent physiotherapist

The app creator, Sam, is a top physio who is genuinely really passionate about her work. She herself is featured in a lot of the videos and I think her fitness and ability speaks for itself. She has heaps of experience working with elite athletes and is currently the head physio of a prominent sports team. I’d trust her program - she really knows her stuff and she genuinely wants to help people be their best selves.
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FAQ

What is 10W2S?

10W2S is a strength training app designed by a physiotherapist specifically for runners. It aims to improve running performance, running economy, and reduce the risk of running injuries through targeted exercises.

Who designed 10W2S?

10W2S was designed by Samantha Shearman, who is a Physiotherapist, Exercise and Sports Scientist, Researcher, and Runner. Her expertise ensures the program is evidence-based and effective for runners.

Can I try 10W2S for free?

Yes, 10W2S offers a 7-day free trial for new members. You can cancel anytime during the trial period without being charged.

What types of workouts does 10W2S offer?

10W2S includes hundreds of exercises, with options to train 3-5 days per week. Workouts are split into upper and lower limb sessions and also feature core and plyometric workouts, along with optional warm-up and stretch routines.

How long are the workouts in 10W2S?

Workouts in 10W2S are designed to be efficient, ranging from 10 to 40 minutes in length. The challenge levels increase over time as you progress through the program.

Does 10W2S track my progress?

Yes, 10W2S allows you to track your total workouts completed and calories burned. It also provides educational content on running and injury prevention to help you improve your performance.

What are the subscription options for 10W2S?

10W2S offers auto-renewing subscription plans weekly ($4.49 AUD), monthly ($10.99 AUD), and yearly ($69.99 AUD). A 7-day free trial is available for all new subscribers.

What devices is 10W2S available on?

Based on the provided data, 10W2S is supported on iPhone and iPod devices. The app is rated for ages 4 and up.