Whether you already lift consistently or are planning to begin, it’s smart to schedule a periodic strength training reset. Taking time to review how often you lift—and making adjustments—can support your running goals for the year ahead. Just as running mileage changes from week to week, your strength workouts shouldn’t stay exactly the same year-round.
“When it comes to weekly strength sessions, two workouts is the general sweet spot,” says Matt Jones, a personal trainer, running coach, and founder of Run Strong Academy in Cardiff, South Wales. Depending on your phase, that may rise to two or three sessions during base building or drop to one session weekly as races approach. Still, two sessions per week is a reliable target for most runners.
Within that guideline, there’s plenty of flexibility. Your training season, weekly mileage, and upcoming races should shape the exercises you choose, the weights you lift, and the number of sets and reps you perform.
Five Ways to Build Strength Without Hurting Your Running Performance
1. Plan a True Offseason
You don’t need elite status to benefit from an offseason break. After a major race, easing up for about a month allows your body to recover. An offseason doesn’t mean eliminating running altogether. Instead, reduce mileage by 20 to 40 percent, lower intensity, limit races, and include other cardio options like cycling, rowing, or swimming.
With reduced running, strength work can take center stage. While strength training should always remain part of a runner’s plan, the offseason allows strength adaptations to occur more effectively. During this time, three to four strength sessions per week are appropriate, ideally scheduled on non-running days for better recovery.
2. Establish a Solid Strength Foundation
Time away from race-focused training is ideal for reinforcing proper movement patterns. Emphasize a full range of motion, strong core engagement, and bilateral compound exercises such as squats, hinges, and push-pull movements.
Since running is largely a single-leg activity, gradually add unilateral movements into your plan. Exercises like lunges, step-ups, single-leg deadlifts, and glute bridges should appear in every phase of training.
This stage represents the hypertrophy phase, focused on muscle development. Over roughly four weeks, prioritize higher volume with lighter loads—aim for three to four sets of 10 to 12 reps with 60 to 90 seconds of rest. Finish each set around an RPE of 6 to 7, stopping well before failure.
3. Increase Strength With Heavier Loads
After completing the hypertrophy block, shift toward pure strength development. This phase uses heavier weights and fewer reps. Perform three to five sets of four to six reps, resting two to three minutes between sets. By the final rep, aim for an RPE of 8 to 9, where the effort feels very challenging without sacrificing form.
With a solid movement base in place, this phase allows you to apply more force efficiently and begin developing strength-based power. Keep rest periods generous to prevent unnecessary cardiovascular fatigue during these sessions.
4. Transition to Race-Specific Strength Work
As race preparation begins, strength training should become more event-specific. Typically, this means two to three sets of six to eight reps using moderate weight.
For half-marathon training—or the midpoint of marathon prep—adding targeted calf strengthening, particularly for the soleus, can be beneficial. Full marathon training should already include calf work, with the addition of plyometric exercises when appropriate.
I Asked ChatGPT to Design a Beginner Workout Plan and It Unexpectedly Motivated Me to Start Training
Plyometrics should mirror race demands and often involve unilateral movements such as A skips, explosive step-ups, and reverse lunges with a powerful knee drive. These exercises are best avoided earlier in the year, as they are highly technical and high-effort movements that require a solid strength base to reduce injury risk.
5. Scale Back Strength as Race Day Nears
As your race approaches, gradually reduce strength volume to manage fatigue. Strength training remains important, but heavy lifting should be avoided close to competition.
During the taper period, perform one to two sets of three to five reps using light to moderate loads. Focus on fast, controlled movements rather than maximal strength to stay fresh while maintaining neuromuscular readiness.
How to Structure Strength and Running Throughout the Year
The exact timing of each training phase depends on your race calendar. A common approach is to count back roughly 16 weeks from your main event to begin a structured strength reset. After completing a full cycle and allowing for recovery, the process can begin again.
If your next race is further away, it’s perfectly fine to spend a few weeks running and lifting more freely. Stepping away from structured programming can provide both physical recovery and valuable mental refreshment.
Weeks 1–4: Base Phase
This opening block focuses on building a strength foundation. Prioritize hypertrophy with three to four sets of 10 to 12 reps. Running mileage should remain moderate, with most sessions kept at easy, zone 2 intensity.
Weeks 5–8: Strength Development
Shift toward heavier lifting with three to five sets of four to six reps. Running volume increases during this phase, and at least one speed workout per week should be included.
Weeks 9–12: Race-Specific Focus
Running training becomes more targeted, with increased mileage and refined speed sessions. Strength work transitions to two to three sets of six to eight reps, incorporating calf training and, when appropriate, plyometrics.
Weeks 13–16: Taper Phase
As race month arrives, reduce strength sessions to one or two sets of three to five reps. Avoid heavy lifting, but light to moderate weights are acceptable. Running mileage should gradually decrease to support recovery.
Weeks 17–18: Recovery Period
Post-race recovery emphasizes rest and easy running. Drop mileage as needed and maintain one gentle strength session per week to preserve movement quality without added stress.
