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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)!

Strength Training for Runners


Download Your FREE Workout Plan Here

Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
Download Plan

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.
the benefits of strength training for runners and workout plan

14-Day Workout Program Details

1. Gym Equipment Needed:

A Set of DumbbellsMost 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.

workout plan faqs

Program FAQs

Want to know more about adapting this plan for cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
Strength Training for runners | 2 week running workout plan with strength training

How To Download and Use This Workout Plan

  1. Download the Two Week Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. 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.
  4. 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).
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
Overhead tricep extension | shoulder bicep tricep workout

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

Strength + Running Workout Plan: WEEK 1

WORKOUT PLAN for runners | 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 Training35-Minute Full Body Strength and Conditioning Workout

Run Distance: None

Day 2: Upper Body and Short Run 10-Minute Shoulder, Bicep and Tricep Workout

Run Distance: Short Run (1-3 miles)

Day 3: Lower Body Glute Activation and Abs and Sprint/Speed Work10-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.

Day 4: Dynamic Mobility and Medium Run10-Minute Dynamic Mobility

Run Distance: Medium Run (1-5 miles)

Day 5: Active Recovery, Flow Yoga and Abs10-Minute Recovery Flow Yoga AND 5-Minute Abs (Beginner Abs OR Advanced Intense Ab Circuit)

Run Distance: None

Day 6: Long Run OR 45-Minute Full Body Pyramid Workout

Run Distance: Long Run (2-5+ miles)

Day 7: Rest Day, Stretching and Foam Rolling10-Minute Full Body Stretch AND/OR 10-Minute Guided Foam Rolling

Strength + Running Workout Plan: WEEK 2

WORKOUT PLAN for runners | week 2

Day 8: Cross Training30-Minute Legs and Abs AMRAP

Run Distance: None

Day 9: Full Body Strength and Short Run15-Minute Full Body Strength 

Run Distance: Short Run (1-3 miles)

Day 10: Arms and Abs and Sprint/Speed Work10-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.

Day 11: Legs and Glute Activation and Medium Run10-Minute Glute Activation

Day 12: Active Recovery, Flow Yoga and Abs10-Minute Recovery Flow Yoga AND 5-Minute Abs (Beginner Abs OR Advanced Intense Ab Circuit)

Run Distance: None

Day 13: Long Run OR 50-Minute Full Body Pyramid Workout

Run Distance: Long Run (2-5+ miles)

Day 14: Rest Day, Stretching and Foam Rolling10-Minute Full Body Stretch AND/OR 10-Minute Guided Foam Rolling

Wondering Which Workout Program To Do Next?

  1. 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.
  2. 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

Free Strength Training and Running Workout Plan

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.

  1. 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?

  2. 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

  3. 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