PlanByWeek

Strength Training for Runners

12 weeks·2 days / wk·full body

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

Weeks 2–12 locked

Unlock the full plan.

  • Every session, every week
  • Paces and loads from your numbers
  • PDF, calendar and Garmin export
  • Re-plans when you miss a key session
Billing period

Annual works out at $6.58 a month

Secure checkout with Stripe · Cancel any time

02Block 1, week 2: RPE 7.521 hard sets21 sets
03Block 1, week 3: RPE 822 hard sets22 sets
04Deload: 60% loads, fewer sets14 hard sets14 sets
05Block 2, week 1: RPE 723 hard sets23 sets
06Block 2, week 2: RPE 7.524 hard sets24 sets
07Block 2, week 3: RPE 825 hard sets25 sets
08Deload: 60% loads, fewer sets15 hard sets15 sets
09Block 3, week 1: RPE 726 hard sets26 sets
10Block 3, week 2: RPE 7.527 hard sets27 sets
11Block 3, week 3: RPE 828 hard sets28 sets
12Test week: rep-max check + deload17 hard sets17 sets

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.

Keep exploring

Related plans

All gym plans