PlanByWeek

Strength Training for Runners

12 weeks·2 days / wk·full body

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Weeks
12
Sessions
24
Peak week
28 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 720 hard sets20 sets

  1. Tue

    Oct 6

    Runner strength A

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 676% 1RM (≈RPE 7)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Oct 9

    Runner strength B

    42 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 6RPE 7
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
02Block 1, week 2: RPE 7.521 hard sets21 sets
2 sessions

  1. Tue

    Oct 13

    Runner strength A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 580% 1RM (≈RPE 7.5)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Oct 16

    Runner strength B

    42 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 5RPE 7.5
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
03Block 1, week 3: RPE 822 hard sets22 sets
2 sessions

  1. Tue

    Oct 20

    Runner strength A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 483.5% 1RM (≈RPE 8)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Oct 23

    Runner strength B

    45 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 4RPE 8
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
04Deload: 60% loads, fewer sets14 hard sets14 sets
2 sessions

  1. Tue

    Oct 27

    Runner strength A

    32 min
    ExerciseSets×RepsLoad
    Back squat2 × 560% 1RM (≈RPE 6)
    Bulgarian split squat1 × 8 each sideRPE 6
    Lying leg curl1 × 10–12RPE 6
    Standing calf raise1 × 10–12RPE 6
    Box jump1 × 10–12RPE 6
    Pallof press1 × 10–12RPE 6

  2. Fri

    Oct 30

    Runner strength B

    32 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift2 × 5RPE 6
    Step-up1 × 8 each sideRPE 6
    Barbell hip thrust1 × 10–12RPE 6
    Standing calf raise1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Hanging knee raise1 × 10–12RPE 6
05Block 2, week 1: RPE 723 hard sets23 sets
2 sessions

  1. Tue

    Nov 3

    Runner strength A

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × 677.5% 1RM (≈RPE 7.25)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Nov 6

    Runner strength B

    45 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 6RPE 7.25
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
06Block 2, week 2: RPE 7.524 hard sets24 sets
2 sessions

  1. Tue

    Nov 10

    Runner strength A

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × 581% 1RM (≈RPE 7.75)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Nov 13

    Runner strength B

    48 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 5RPE 7.75
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
07Block 2, week 3: RPE 825 hard sets25 sets
2 sessions

  1. Tue

    Nov 17

    Runner strength A

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 485% 1RM (≈RPE 8.25)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Nov 20

    Runner strength B

    48 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 4RPE 8.25
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
08Deload: 60% loads, fewer sets15 hard sets15 sets
2 sessions

  1. Tue

    Nov 24

    Runner strength A

    36 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Bulgarian split squat1 × 8 each sideRPE 6
    Lying leg curl1 × 10–12RPE 6
    Standing calf raise1 × 10–12RPE 6
    Box jump1 × 10–12RPE 6
    Pallof press1 × 10–12RPE 6

  2. Fri

    Nov 27

    Runner strength B

    32 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift2 × 5RPE 6
    Step-up1 × 8 each sideRPE 6
    Barbell hip thrust1 × 10–12RPE 6
    Standing calf raise1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Hanging knee raise1 × 10–12RPE 6
09Block 3, week 1: RPE 726 hard sets26 sets
2 sessions

  1. Tue

    Dec 1

    Runner strength A

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 677.5% 1RM (≈RPE 7.5)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Dec 4

    Runner strength B

    52 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 6RPE 7.5
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
10Block 3, week 2: RPE 7.527 hard sets27 sets
2 sessions

  1. Tue

    Dec 8

    Runner strength A

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 581% 1RM (≈RPE 8)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Dec 11

    Runner strength B

    52 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 5RPE 8
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7
11Block 3, week 3: RPE 828 hard sets28 sets
2 sessions

  1. Tue

    Dec 15

    Runner strength A

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 485% 1RM (≈RPE 8.5)
    Bulgarian split squat3 × 8 each sideRPE 7
    Lying leg curl2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Box jump2 × 10–12RPE 7
    Pallof press2 × 10–12RPE 7

  2. Fri

    Dec 18

    Runner strength B

    55 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × 4RPE 8.5
    Step-up3 × 8 each sideRPE 7
    Barbell hip thrust2 × 10–12RPE 7
    Standing calf raise2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Hanging knee raise2 × 10–12RPE 7
12Test week: rep-max check + deload17 hard sets17 sets
2 sessions

  1. Tue

    Dec 22

    Runner strength A

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Bulgarian split squat2 × 8 each sideRPE 7
    Lying leg curl1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Box jump1 × 10–12RPE 7
    Pallof press1 × 10–12RPE 7

  2. Fri

    Dec 25

    Runner strength B

    36 min
    ExerciseSets×RepsLoad
    Trap-bar deadlift3 × AMRAP1 set to RPE 9
    Step-up1 × 8 each sideRPE 7
    Barbell hip thrust1 × 10–12RPE 7
    Standing calf raise1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Hanging knee raise1 × 10–12RPE 7

The numbers

About this plan

This strength training for runners is a 2-day full body split for sport-specific strength, 12 weeks long, built from 2 rotating sessions. Running hard sets go 20 → 24 sets (week 6) → 28 (week 11), 262 in all. Built to support running, its 2 running sessions stay near 14 sets so they never cost a key run.

Runner strength A opens week 1 with Back squat 3 × 6, then Bulgarian split squat 3 × 8 each side, of 20 sets that week. Main lifts run 6/5/4-rep waves across 12 weeks and 11 full gym exercises. Barbell top sets reach 85% of 1RM by week 11; enter maxes and all 262 sets show lb.

Week 12 is a rep-max check at 17 sets, after full gym deloads in weeks 4 and 8.

Week 1 of the strength training for runners is 2 sessions and 20 hard sets; the biggest, Runner strength A, has 10. Loading weeks average 21, 24 and 27 sets block by block.

The phases run base weeks 1–3 (20–22 sets), build weeks 5–7 (23–25 sets), peak weeks 9–11 (26–28 sets) and test week 12 (17 sets).

Questions

FAQ

How many sets a week is the strength training for runners?

20 in week 1, 24 sets in week 6, 28 in week 11 — 262 running sets in total.

What does a 2-day week look like on the strength training for runners?

2 sessions from 2 templates, 2 in week 1 with 20 full gym sets.

How heavy should I lift on the strength training for runners?

Back squat 3 × 6 in week 1, climbing to 85% of 1RM over 12 weeks of full body.

When are the deload weeks in the strength training for runners?

Week 4 (14 sets) and week 8 (15 sets), before the next full gym block starts heavier.

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