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)!

Jump to Week 1 | Jump to Week 2

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!

How many times a week should runners strength train?

If you want to improve your running performance and PR times, most running coaches would suggest you strength train 2-3 times a week. 

If you’re wonder, “how do I find time to combine running AND weight lifting in my training plan?” We’ve got you covered.

This realistic lift and run workout plan is designed to build strength (specifically targeting your power generating and core stability muscles used while running) AND prepare you for marathon training.

A Weekly Overview of this Running Plan:

  • Day One: Full Body Strength Work (cross training with an emphasis on the lower body muscles that power your running stride)
  • Day Two: 10-15 Minutes Weight Lifting and Short Run (push pace)
  • Day Three: 15 Minute Strength Training and Abs combined with Sprint and Speed Work (push pace)
  • Day Four: 10-Minute Dynamic Mobility and Medium-to-Long Run (easy pace pending on how you feel)
  • Day Five: Active Recovery Yoga and Abs
  • Day Six: Long Run
  • Day Seven: Rest Day, Stretch and Foam Roll

This 2-week running workout plan is designed to strengthen the power generating muscles runners rely on, increase upper body strength (often neglected by runners) AND hit your weekly mileage goals with this training schedule! Modifications are offered for all fitness levels.

Click Here To Download Your Free Running Workout Plan

Strength Training for runners | 2 week running workout plan with strength training

This 2-Week Marathon Training and Weight Lifting Schedule is brought to you for FREE thanks to our brands partner NOW®. I use NOW®nutritional supplements and sports nutrition products to support my active lifestyle.

See below for some of my favorite NOW® products for athletes and everyday fitness enthusiast.

2-Week Strength Training + Running Workout Plan

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 – more on this below, but 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.

Strength Training for Runners: Why is it so important?

Strength training is the foundation of endurance training. Lifting heavy weights has three major benefits for runners:

  1. Prevents Injury: by strengthening muscles and connective tissues that running can strain.
  2. Increased Run Performance (run faster): by strengthening lower body muscles that power the running stride.
  3. Increased Endurance: 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).

the benefits of strength training for runners and workout plan

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?

I provided general guidelines 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.

Questions? Get all of our weekly workout plan FAQ’s and trainer tips here.

Free Workout Plan Strength Training for Runners

Strength Training for Runners | 2-Week Running 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.

Week 1 | Strength + Running Workout Plan

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 Training

Day 2: Upper Body + Short Run 

Day 3: Lower Body Glute Activation and Abs + Sprint/Speed Work

Day 4: Dynamic Mobility + Medium Run

Day 5: Active Recovery, Flow Yoga and Abs

Day 6: Long Run

Day 7: Rest Day, Stretching + Foam Rolling

Week 2 | Strength + Running Workout Plan

WORKOUT PLAN for runners | week 2

Day 8: Cross Training

Day 9: Full Body Strength + Short Run

Day 10: Arms and Abs + Sprint/Speed Work

Day 11: Legs and Glute Activation + Medium Run

Day 12: Active Recovery, Flow Yoga and Abs

Day 13: Long Run

Day 14: Rest Day, Stretching + Foam Rolling

NOW® Supplements and Sports Nutrition for Athletes + Everyday Fitness Enthusiast

Now Zinc Capsules for muscle recovery

Because I’m often asked about my personal supplement routine, I’m sharing that below. But I’ve also included some of the top recommenced supplements for runners and endurance athletes.

1. What supplements do you take daily?

Morning Supplements:

  1. Vitamin D – for immune system support.* And to help maintain strong bones.* I personally take these Vitamin D Softgels and use this Liquid Vitamin D-3 for the kids (it comes with an amazing drop dispenser for infants, babies and toddlers).
  2. Prenatal + DHA – I’ve been taking these prenatal vitamins for the past five years; while pregnant, nursing, trying to get pregnant, and repeat. I use them as my daily ‘women’s multi-vitamin’. They are packed with vitamins and minerals that my body can use whether I’m pregnant, nursing, or just being a woman. I love the quality of the ingredients and price-point considering I consume these daily and that can add up.

Evening Supplement:

  1. ZMA®Capsules — a combination of zinc, magnesium and vitamin B-6 that I take before bed. Designed to maximize absorption and to promote recovery from exercise.* I share more about muscle recovery and the benefits of taking zinc and magnesium for muscle recovery in this post.

2. What supplements do you suggest for runners/marathon training?

NOW® actually has two really great posts that cover supplements for endurance training in greater detail:

  1. Sports Nutrition Supplements for the Casual Runner
  2. Sports Nutrition Supplements for Advanced Endurance Training (cycling, running, marathon training, ultra running, triathlon training)

Both my husband (who is a pro beach volleyball player) and I are a big fan of branched-chain amino acids (BCAAs) for endurance days.

branched-chain amino acids (BCAAs) supplements

BCAAs are one of the most popular sports supplements among athletes and one of the most studied sports supplements on the market, delivering lasting effects for fitness gains and overall athletic performance.

I use the BCAA Big 6 Powder on studio shoot days when I’m filming multiple workout videos back-to-back. And my husband uses the BCCA Blast on tournament days where he’s playing multiple volleyball matches in a day.

If you want to give these supplements a try, you can get 20% OFF your NOWfoods.com purchase using code: NML

*Promo code valid through 12/31/2021.

This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

FDA Disclaimer

Pin this Free Workout Plan for Runners: Marathon Training + Weight Lifting Schedule

Free Strength Training and Running Workout Plan

More of the Strength Training Workout Plans for Runners:

  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