How many times a week should a runner do strength training?

Incorporate strength training twice per week during pre/off-season or early training blocks for significant benefits. Progress to once per week, maintaining gains while focusing on running priorities. Ensure adequate recovery, including one rest day per week.

What should runners do for strength training?

Focus on compound exercises like squats, deadlifts, and presses, then runner-specific exercises. Use low-rep, high-weight sets for muscular strength, ensuring proper form and rest. A 30-40 minutes routine with core exercises supports running performance.

Should runners lift heavy or light?

Lift heavyweights with low reps (3-6) to enhance muscular strength and improve running economy. High-rep, low-weight exercises offer limited benefits, as runners already have good muscular endurance from running.

Maximum MileagePersonal running coachingPlans & pricing

Strength Training Plans for runners

Build strength alongside your running. At Maximum Mileage Coaching we offer a standalone TrainingPeaks plan and personalised running + strength coaching. Choose the support that fits your goals and equipment.

View the strength plan

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Make strength part of your training week

Start with the free guide, browse the standalone plan below, or apply for running and strength coaching.

Get the free strength guide Apply for running + strength coaching

A standalone strength plan for runners

12-Week Marathon Runners Strength Training

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, Cable Machine

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Your strength plan in TrainingPeaks

The 12-week marathon strength plan is delivered through TrainingPeaks. Open each strength session on your phone and follow the exercises alongside your running.

Exercise explanations and demonstration videos help you follow the sessions. Use TrainingPeaks to record your strength work and review what you've done.

Want your running and strength planned together? Running + strength coaching includes a personalised running plan, strength programming and regular coach feedback.

If you're finding your starting point with strength training, our free strength guide is a useful first step.

A standalone plan or personal coaching

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

The available standalone option is the 12-week marathon strength plan, bought through TrainingPeaks. You'll need access to the equipment listed above. If you want strength sessions tailored alongside your running, apply for running + strength coaching. We confirm suitability and availability before payment.

Frequently asked questions

Want advice on adding strength?

Tell us your running goal, current strength work and equipment so we can help you choose the right support.

Ask about strength support

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