How Strength & Conditioning Powered a Sub-2 21K and a Full Marathon Finish
- Kaimera Research and Content Team
- Apr 27
- 2 min read
Background of the Athlete
Athlete: Mimes Reyes
Half-Marathon Progression:
First 21K – Garmin Run 2024: 2:06:00 (5:58/km)
Breakthrough Race – tACbo 2025: 1:58:24 (5:38/km), with a fastest split of 5:01/km
Marathon Completion:
TBR (The Bull Run) Dream Marathon 2025: Finished successfully with no major injuries reported pre or post-race
Overview
Mimes Reyes achieved a Sub-2 21K just months before completing her first marathon. Her program, under Coach Stevie Lazo, was not built on volume or traditional speedwork alone, but on a periodized Strength & Conditioning (S&C) system that prioritized Power Output, Strength Production, and Injury Prevention.
Training Approach Breakdown
Program Duration:
16 weeks (Q4 2024 – Q1 2025), divided into:
Phase | Focus | Duration |
GPP (General Physical Preparation) | Movement Quality, Strength, Endurance | 7 weeks |
SPP (Specific Physical Preparation) | Power, Speed, Sport-Specific Strength | 7 weeks |
Tapering | Recovery, Power Maintenance | 2 weeks |
Key Performance Metrics Improved
Category | Pre-Program | Post-Program | Change |
21K Time | 2:06:00 | 1:58:24 | ↓ 7 minutes 36 seconds |
Avg. Pace | 5:58/km | 5:38/km | ↑ 20 seconds/km |
Fastest Split | 5:22/km | 5:01/km | ↑ 21 seconds/km |
Est. Ave. Weekly Running Volume | 20–25 km | 30–35 km | +40%, but managed via recovery strategies |
Missed Sessions due to Injury | 4 (pre-program) | 0 (during program) | 100% reduction |
What Her S&C Looked Like
Our Head Coach, Stevie Lazo, built the weekly sessions with a 2-days per week strength framework, strategically aligned with her run schedule. Below are highlights from her program, using the actual templates from the Kaimera system:
🔹 GPP Phase – Foundation Work
Goal: Build movement quality, strength, and endurance
Sample Exercises:
Jumps and Bounds (3x5)
Back Squats (3x10 @ 40-60%)
Split Stance Hip Thrusts (3x10 @ 30%)
🔸 SPP Phase – Power + Speed Transfer
Goal: Transfer strength into running-specific power output
Sample Exercises:
Horizontal Bound (3x10)
Kettlebell Swings (3x20)
Hip Thrusts (3x1-5 @ 70-90%)
Lateral Split Squats (3x10 @ 60%)
Each phase was followed by a deload week where intensity and volume dropped by 30-50% to manage overall fatigue and improve readiness for succeeding phases.
🛡️ Injury Prevention & Recovery Strategy
Despite ramping up running volume leading up to her marathon, Mimes experienced zero lost training weeks due to injury. Key contributors to this include:
Holistic Training Plan: Accommodates periods for both training and recovery
Flexible Programming: Adjusting workouts as needed to avoid overtraining
Posterior Chain Development: Hamstring curls, Single-leg hip thrusts, Rows
✅ Final Results
Sub-2 21K achieved at tACbo 2025 (1:58:24)
First full marathon (TBR Dream) completed pain-free
Consistent training adherence: >90% session compliance
Increased movement efficiency: Reduced pace drop-off in final 5K by 60% compared to Garmin Run 2024
Next Step: Going Global
With local milestones behind her, Mimes now turns her focus to international marathons, backed by the same system that got her here: intentional, intelligent Strength & Conditioning built for runners, not just runners who lift.
What You Can Learn from Mimes’ Journey
"Speed is earned in the gym. Running is how you express it."
If you are plateauing, battling fatigue, or breaking down from mileage—you do not need more runs. You just need a smarter approach.
Start with strength. Train with intention. Perform with purpose.
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