Strength Training Plans for runners
I created Maximum Mileage Coaching to help runners improve their strength, VO2 Max, running speed, posture, form, and endurance. I was frustrated with getting injured, dealing with muscle cramps, and feeling like my glutes were going to explode. I spent the last few years studying the correct strength training for runners and found the best way to deliver it.
Choose your runners strength training plan
12-Week, Runners Strength Training Program
Ideal for someone with access to a commercial gym or home gym with the listed equipment
Equipment needed
Barbell, Weight Plates, Dumbbells, Bench, Squat Rack, Bands
4-Week Strength Training For Runners - Bands Only
Ideal for someone starting out on their strength journey and with access to mini and super bands
Equipment needed
Mini Bands and Super Bands (the long one!)
8-Week Runners Strength Training - Dumbbells Only
Ideal for someone with access to dumbbells... either at home or in the gym!
Equipment needed
Dumbbells (a variety of weights ideally!)
6-Week Runners Strength Training - Gym Based
Ideal for someone with access to a gym or well stocked home gym
Equipment needed
Barbell, Weight plates, Dumbbells, Bench, Squat Rack, Bands
Maximum Mileage Strength App
All plans are sent straight to your phone using my state-of-the-art Strength Training App (screenshots below!), and if you have an Apple Watch it's on there too! It's like having a personal trainer in your pocket or on your wrist!
Stay on track and see your progress in the app with the simple but intuitive tracking system. All movements and routines are fully explained and have High-Definition video explanations to ensure you perform every movement right!
Many people miss out on the benefits of a personal trainer because of the prices... a single session can cost £30-50, over the course of a month that can be north of £300. My app has programs designed to help you stay injury-free, run strong in your races and be a better runner–all at a fraction of the cost of a personal trainer!
The app has numerous resources, including a FREE bonus Foam Rolling routine and FREE mobility routine! Foam rolling is especially important for muscle recovery and improving mobility, which determines how well your muscles and joints can move through an exercise or motion.
Strength Training Plans
My programs for strength training for runners include multiple pricing options that make it more affordable. The four-week program is ideal for beginners and doesn't require access to a gym or fitness equipment, while the six-week program and eight-week program are more intensive and require access to equipment.
The 12-week program has the same requirements and is suitable for anyone including beginners. These programs help improve running by increasing strength, reducing muscular fatigue, improving posture, and reducing risk of injury.
Frequently asked questions
How many times a week should a runner do strength training?
What should runners do for strength training?
Should runners lift heavy or light?
Enroll in our customized strength training plan to run faster
Get the results you want with strength training plans for runners.