Running and strength training

Running and strength training

The combined plan to progress faster

Create my combined plan

Strength training and running are not enemies — quite the opposite. A well-structured muscle-building program reduces injuries, improves your running economy, and makes you faster. This 12-week plan integrates 2 running sessions and 2 strength sessions per week for optimal gains.

Why choose RunRun?

Running-specific strengthening

Targeted exercises for muscles used in running: glutes, hamstrings, core and calves.

12 progressive weeks

Structured week-by-week plan alternating running and strength training to avoid overload.

Improved running economy

Strength training improves your stride, reduces energy cost and makes you more efficient.

Injury prevention

A stronger body better resists the repeated impacts of running and muscular imbalances.

Progress tracking

Analyze your running performance and track your strength gains week by week.

Optimized recovery

Smart scheduling of rest days to let your muscles recover between sessions.

Example 12-week running + strength training plan

W1

Getting started

Building foundations with 2 running sessions and 2 lower body and core strengthening sessions.

  • •Monday (Strength) — Lower body — squats, lunges, light deadlift (45 min)
  • •Wednesday (Run) — Easy jog 30 min in zone 2
  • •Friday (Strength) — Core and stability — plank, glute bridge, crunches (30 min)
  • •Sunday (Run) — Long run 40 min at comfortable pace
W4

Building load

Progressive load increase with interval running and intensified strength training.

  • •Monday (Strength) — Intensified lower body — heavier loads, light plyometrics (50 min)
  • •Wednesday (Run) — Intervals 6×400m with 2 min recovery
  • •Friday (Strength) — Upper body and dynamic core (40 min)
  • •Sunday (Run) — Long run 55 min with 10 min at marathon pace
W8

Strength-speed development

Power development through high-intensity circuits and demanding tempo runs.

  • •Monday (Strength) — High-intensity circuit — jump squats, alternating lunges, step-up (55 min)
  • •Wednesday (Run) — Tempo run 25 min at anaerobic threshold pace
  • •Friday (Strength) — Max strength — heavy lower body sets (50 min)
  • •Sunday (Run) — Long run 70 min with strides at the end
W12

Taper and test

Final taper before a 5 or 10 km performance test.

  • •Monday (Strength) — Light maintenance session — reduced loads, low volume (30 min)
  • •Wednesday (Run) — Short intervals 4×200m to activate speed
  • •Friday (Recovery) — Yoga or running-specific stretching (20 min)
  • •Sunday (Test) — Test race 5 or 10 km to measure your progress!

Tips for combining running and strength training

1

Avoid heavy strength training the day before intense running

Schedule your strength and speed sessions as far apart as possible, or on the same day with running first.

2

Prioritize compound exercises

Squats, lunges, deadlifts and step-ups are far more effective for running than isolation machines.

3

Plyometrics boost your speed

Jumps, bounds and explosive exercises develop the power needed to accelerate and improve your running economy.

4

Core strength is your best ally

A strong core stabilizes your pelvis during running, improves your posture and better transfers propulsion force.

5

Eat enough for two activities

Combining running and strength training increases your energy needs. Ensure sufficient protein intake (1.6–2 g/kg) for muscle recovery.

landing.faq

Will strength training slow me down as a runner?
No, quite the opposite. Well-conducted strength training improves running economy by 2–8% according to studies. The key is to prioritize functional exercises and plyometrics rather than muscle bulk.
How many strength sessions per week for a runner?
Two sessions per week is the optimal point for most runners. It's enough to build strength without accumulating fatigue that would harm the quality of your running workouts.
Which order to do running and strength training on the same day?
If you must combine both on the same day, do running first if it's the priority (quality session), or strength first if it's an easy jog. Ideally, separate the two by 6 to 8 hours.
Which muscles to target in strength training to become a better runner?
Priority to glutes (propulsion), hamstrings (shock absorption), calves (energy return), quadriceps (stabilization) and the core (force transfer). These muscles make the difference in the efficiency of your stride.
Does RunRun include strength training sessions in its plans?
Yes, RunRun generates personalized training plans that can integrate complementary strength training sessions. You can also sync your strength workouts via Strava for complete activity tracking.

Start your running + strength training plan

RunRun generates a personalized plan that intelligently combines your running and strength sessions according to your level and goals.

Create my combined plan