2-Week Strength Training + Running Workout Plan
You’ve asked, “how do you combine strength training and running?” So we’ve answered with a realistic, 2-week strength training and running workout plan. This lift and run training schedule is designed to help you build strength and run faster (with options for beginner runners too)!
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Download Your FREE Workout Plan Here
Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
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Whether you’re a runner who knows they need to be doing more strength training OR a strength training lover who wants to raise your heart rate and start running; this 2-week running workout plan is for you!
This two week workout plan includes a combination of running and strength training on the same day, as well as, alternating running days and strength days.
- Strength Training Workouts – designed to target both the muscles that support you on your run (glutes, hips, hamstrings, quads, calves and core) AND the ones runners tend to miss (upper body and back muscles).
- Recommended Running Distances – this plan provides a guideline and framework so you can insert your own runs. Run distance and weekly milage will vary depending on your marathon training schedule and personal goals.
14-Day Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily strength training workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
Optional Exercise Equipment:
Mini Loop Resistance Band. You can add a resistance band to exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).
Kettlebell. Option to use a kettlebell or substitute one heavy dumbbell.
Foam Roller. Option to foam roll on your rest and recovery days.
2. Time Requirement:
Varies from 10-minute strength workouts to 50-minute strength workouts, 5-6 days per week, in addition to your runs which vary by length 3-4 days per week.
Note: the amount of time it will take to complete each days workout depends on your run distance and running pace.
You can always take more rest days as needed. If you don’t enjoy running, sub power walks OR we have a “running alternative” workout video linked. Option to scale back to 3-4 strength training days a week. If choosing 3-4 workouts I suggest:
- One Leg Workout
- One Arm Workout
- One-Two Full Body Workouts
3. Fitness Level:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
Click here if you’re looking for a full body workout plan for beginners.
4. Cost:
FREE! No sign up needed, this is a FREE workout plan that can be modified for all levels.
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This 2-Week Running Workout Plan is for Anyone Looking To:
- Strengthen the power generating muscles runners rely on
- Increase upper body strength (often neglected by runners)
- Hit your weekly mileage goals
Strength Training for Runners FAQs
Why Is Strength Training For Runners So Important?
Strength training is the foundation of endurance training. Lifting heavy weights has three major benefits for runners: prevents injury by strengthening muscles and connective tissues that running can strain; increased run performance (run faster) by strengthening lower body muscles that power the running stride; increased endurance as scientific research shows that incorporating weights into your training routine can increase your speed and VO2 max. Through “neuromuscular” improvements in how the brain recruits the muscles (in other words, your brain alters its neural recruitment pattern, calling on the most fatigue-resistant muscle fibers so you exert less energy).
What If I’m Not A Runner?
We’re including options to scale this program to every fitness level. For each recommended run, you can substitute a run walk, power walk or jog. OR we’ve included an alternate, follow-along workout video you can substitute if you don’t want to run at all.
How Do I Know How Many Miles To Run?
General guidelines are provided in the challenge, but your weekly mileage will vary depending on your marathon training schedule and goals. I highly recommend the Hal Higdon marathon training programs if you need weekly mileage recommendations. I used his free marathon training plans when I was training for my races.
Program FAQs
Want to know more about adapting this plan for cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
How To Download and Use This Workout Plan
- Download the Two Week Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 2-Week Workout Plan for Runners (with Strength Training).
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
Find This Workout Plan On Youtube
Youtube Playlist
Strength + Running Workout Plan: WEEK 1
*Note the amount of time it will take to complete each days workout depends on your run distance and running pace.
Day 1: Cross Training — 35-Minute Full Body Strength and Conditioning Workout
Run Distance: None
- Strength Workout Time: 35 Minutes
- Equipment: Dumbbells
- YouTube Link: 35-Minute Full Body Strength and Conditioning Workout
- Pregnancy Modifications: Follow along with the modifier in the video, slow it down, move at your pace and add an incline to all plank/core exercises. Option to sub this 30-Minute First Trimester Workout (Low Impact HIIT).
Day 2: Upper Body and Short Run — 10-Minute Shoulder, Bicep and Tricep Workout
Run Distance: Short Run (1-3 miles)
- Strength Workout Time: 10 Minutes
- Equipment: Dumbbells
- YouTube Link: 10-Minute Dumbbell Arms (Shoulders, Biceps and Triceps Strength Workout)
- Pregnancy Modifications: Option to add a chair and perform these arm exercises from a seated position if needed or sub this 15-Minute Pregnancy Arm Workout.
- Running Alternative: Repeat 10-Minute Shoulder, Bicep and Tricep Workout x2 AND add 10-Minute Cardio Kickboxing Workout
Day 3: Lower Body Glute Activation and Abs and Sprint/Speed Work — 10-Minute Glute Activation AND 5-Minute Resistance Band Abs
Run Distance: 400 meter sprints (~.25 mile), repeated x 6-10 sets. Option to add an incline making these hill sprints.
- Strength Workout Time: 15 Minutes
- Equipment: Mini Loop Resistance Band
- YouTube Links: 10-Minute Glute Activation Warm Up AND 5-Minute Resistance Band Ab Workout
- Pregnancy Modifications: Sub this 10-Minute Pregnancy Ab Workout for the resistance band ab workout.
- Running Alternative: Add 20-Minute Resistance Band Legs, Cardio and Core Workout to 10-Minute Glute Activation and 5-Minute Resistance Band Abs
Day 4: Dynamic Mobility and Medium Run — 10-Minute Dynamic Mobility
Run Distance: Medium Run (1-5 miles)
- Strength Workout Time: 10 Minutes
- Equipment: None
- YouTube Link: 10-Minute Dynamic Warm Up (Full Body Mobility and Cardio Warm Up)
- Running Alternative: Add 20 Minute Full Body Strength Workout (No Repeats and No Jumping) to 10-Minute Dynamic Mobility
Day 5: Active Recovery, Flow Yoga and Abs — 10-Minute Recovery Flow Yoga AND 5-Minute Abs (Beginner Abs OR Advanced Intense Ab Circuit)
Run Distance: None
- Strength Workout Time: 15 Minutes
- Equipment: None
- YouTube Links: 10-Minute Yoga: Active Recovery Yoga AND 5-Minute Ab Workout for Beginners OR 5-Minute Intense Ab Workout At Home
- Pregnancy Modifications: Sub this 10-Minute Pregnancy Ab Workout for the ab workout.
Day 6: Long Run OR 45-Minute Full Body Pyramid Workout
Run Distance: Long Run (2-5+ miles)
- Strength Workout Time: 45 Minutes
- Equipment: Dumbbells
- YouTube Link: 45-Minute Full Body Dumbbell Strength Training
- Pregnancy Modifications: Slow it down and take it at your pace or sub this 30-Minute Full Body Pregnancy Workout (Safe for Sciatica and SPD).
- Running Alternative: 45-Minute Full Body Pyramid Workout
Day 7: Rest Day, Stretching and Foam Rolling — 10-Minute Full Body Stretch AND/OR 10-Minute Guided Foam Rolling
- Recovery Workout Time: 10-20 Minutes
- Equipment: Optional Foam Roller
- YouTube Link: 10-Minute Full Body Stretch AND/OR 10-Minute Full Body Foam Roll Routine
Strength + Running Workout Plan: WEEK 2
Day 8: Cross Training — 30-Minute Legs and Abs AMRAP
Run Distance: None
- Strength Workout Time: 30 Minutes
- Equipment: Kettlebell or Single Heavy Dumbbell
- YouTube Link: 30-Minute Legs and Abs Kettlebell Workout
- Pregnancy Modifications: Take low impact options as needed and sub bird dog for move 6. Alternatively, sub this 30-Minute Prenatal Kettlebell Leg Workout.
Day 9: Full Body Strength and Short Run — 15-Minute Full Body Strength
Run Distance: Short Run (1-3 miles)
- Strength Workout Time: 15 Minutes
- Equipment: Dumbbells
- YouTube Link: 15-Minute Full Body Strength Workout with Dumbbells
- Pregnancy Modifications: Follow along with the modifier in the video, slow it down and move at your pace!
- Running Alternative: Add 15-Minute HIIT Cardio (Low Impact OR High Impact) to 15-Minute Full Body Strength
Day 10: Arms and Abs and Sprint/Speed Work — 10-Minute Upper Body Workout AND 5-Minute Abs
Run Distance: 400 meter sprints (~.25 mile), repeated x 6-10 sets. Option to add an incline making these hill sprints.
- Strength Workout Time: 15 Minutes
- Equipment: Dumbbells
- YouTube Links: 10-Minute Upper Body Workout AND 5-Minute Abs Workout At Home
- Pregnancy Modifications: Sub this 10-Minute Pregnancy Ab Workout for the ab workout.
- Running Alternative: 10-Minute Upper Body Workout x2 AND 5-Minute Cardio Chipper
Day 11: Legs and Glute Activation and Medium Run — 10-Minute Glute Activation
- Run Distance: Medium Run (1-5 miles)
- Strength Workout Time: 10 Minutes
- Equipment: Mini Loop Resistance Band
- YouTube Link: 10-Minute Glute Activation Warm Up
- Running Alternative: Add 30-Minute Full Body Kettlebell (or Single Dumbbell) Workout to 10-Minute Glute Activation
Day 12: Active Recovery, Flow Yoga and Abs — 10-Minute Recovery Flow Yoga AND 5-Minute Abs (Beginner Abs OR Advanced Intense Ab Circuit)
Run Distance: None
- Strength Workout Time: 15 Minutes
- Equipment: None
- YouTube Links: 10-Minute Yoga: Active Recovery Yoga AND 5-Minute Ab Workout for Beginners OR 5-Minute Intense Ab Workout At Home
- Pregnancy Modifications: Sub this 10-Minute Pregnancy Ab Workout for the ab workout.
Day 13: Long Run OR 50-Minute Full Body Pyramid Workout
Run Distance: Long Run (2-5+ miles)
- Strength Workout Time: 50 Minutes
- Equipment: Dumbbells
- YouTube Link: 50-Minute Full Body Pyramid Workout
- Pregnancy Modifications: Slow it down and take it at your pace or sub this 30-Minute Full Body Pregnancy Workout (Safe for Sciatica and SPD).
- Running Alternative: 50-Minute Full Body Pyramid Workout
Day 14: Rest Day, Stretching and Foam Rolling — 10-Minute Full Body Stretch AND/OR 10-Minute Guided Foam Rolling
- Recovery Workout Time: 10-20 Minutes
- Equipment: Optional Foam Roller
- YouTube Link: 10-Minute Full Body Stretch AND/OR 10-Minute Full Body Foam Roll Routine
Wondering Which Workout Program To Do Next?
- SplitStrong35 is a strength-focused split training workout plan. Splitstrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
- HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
Pin this Free Workout Plan for Runners: Marathon Training + Weight Lifting Schedule
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
6 comments
Is this a plan that I can use and continue to repeat multiple times? Should I change anything if I plan to keep repeating it?
Absolutely! You can repeat this plan, making it a 4-week plan! You can always adapt the plan to better fit your training schedule as needed too! -Lindsey
Is there a recommended rest time between the 400 m sprints? I would love to try this, but i dont run alot – 6 400m sprint sounds intimidating!
Great question Cherise! You can always modify the sprints as needed. I personally like to shorten the distance and add a hill, so I do more like 100-200 meter sprints up a hill and then take about a 2 minute walk/jog down the hill to recover. But you can always adjust to make it work for you! Keep up the good work! -Lindsey
Hi! For the running alternative, do you do the workout and then add the running alternative videos to that workout?
Yes! Great question Kaitie, you would do the 10-15 minute strength workout of the day and add on the running alternative workout (of course if that doesn’t work for you, you can always just pick one of them)! -Lindsey