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.

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An image of Nick Hancock's muscular physique is shown. He is shirtless revealing well-defined muscles throughout his arms, chest, and torso. The image conveys a sense of physical fitness, strength, and dedication to strength training and exercise.
A girl is lifting a weighted barbell over her shoulders and is in a deep squatting position, with her knees bent and hips lowered. The gym equipment and other individuals in the background suggest that she is in a weightlifting or fitness training environment.

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

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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!)

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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

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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!

A mockup image of the Maximum Mile strength training app is shown. The image depicts a smartphone screen with the app interface visible. The interface includes various sections for tracking workouts, setting goals, and accessing personalized training plans.

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

An image of a strength training coach named Nick Hancock is shown muscular and and appears to be in a gym or fitness center setting

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.

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