Build strength and run faster with this free 2-week workout plan: strength training for runners. This workout plan is designed to improve your speed, endurance and strength while decreasing your risk of injury. Build lean muscle mass at home with this cross training workout plan.
If you’ve been around here a while, you’ve probably heard me say that strength training is important for everyone — that includes runners!
Functional strength workouts can improve many aspects of your running, including: power, speed, endurance and balance. You’ll also reduce your risk of injury by establishing a solid strength foundation.
Plus, research shows that cross training, or incorporating weights into your training routine, can increase both your speed and VO2 max.
Whether you have access to a full gym with weights or are doing dumbbell workouts at home, there are plenty of great strength training exercises for runners that will improve your form and increase your speed.
This workout plan includes strength workouts that are designed to target the muscles that support you on your run (glutes, hips, hamstrings, quads, calves and core) AND the muscles runners tend to miss (upper body and back muscles).
This plan also provides a framework for running. That said, run distance and weekly mileage will vary based on your personal training schedule and goals. Feel free to sub your own running schedule if you are training for something specific, like a marathon, half marathon or 5K.
If you are not a runner, you can follow along with the running alternative listed below or sub a power walk or jog.
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Download Your FREE Strength + Running Workout Plan Here
Download the PDF calendar for this 2-week workout plan so you can easily access your daily workouts.
Run Distance: 1-5 Miles. If you’d prefer a shorter distance, I recommend adding sprint interval training or hill sprints. I personally like 1-2 minute sprint training with an equal ratio walk time (so if you sprint for one minute, walk for one minute; repeat x 6-8 sets). Alternatively I like .25 mile push pace runs (run at a fast push pace for .25 miles; walk 1-2 minutes and repeat x 6-8 sets). Otherwise, opt for a longer distance at a higher tempo or push pace.
Run Distance: 1-5 Miles. If you’d prefer a shorter distance, I recommend adding sprint interval training or hill sprints. I personally like 1-2 minute sprint training with an equal ratio walk time (so if you sprint for one minute, walk for one minute; repeat x 6-8 sets). Alternatively I like .25 mile push pace runs (run at a fast push pace for .25 miles; walk 1-2 minutes and repeat x 6-8 sets). Otherwise, opt for a longer distance at a higher tempo or push pace.
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.
FREE! No sign up needed, this is a FREE workout plan that can be modified for all levels.
Strength Training for Runners FAQs
How Should Runners Incorporate Strength Training?
As a runner, focusing on strength training exercises that target key muscle groups such as the glutes, hamstrings, quads, and core is essential to improve your running. Incorporate exercises like squats, lunges, deadlifts, single leg exercises, and planks to improve stability, power, and overall running performance. Aim for a well-rounded routine that includes both bodyweight workouts, kettlebell exercises, weighted resistance training and mobility to build strength while minimizing the risk of injury.
How Many Days A Week Should A Runner Strength Train?
For optimal results, runners should aim to incorporate strength training into their routine at least two to three times a week. This frequency allows for sufficient muscle recovery while still providing enough stimulus for increasing strength and preventing injury. Remember to listen to your body and add additional mobility training and muscle recovery supplements as needed.
Why Should Runners Strength Train?
Lifting weights prevents injury by strengthening the muscles and connective tissues that running can strain. It also increases run performance by strengthening the lower body muscles that power your running stride. Ultimately, this will help you run faster. Also, research shows that incorporating weights into your training routine can increase your speed and VO2 max.
How Many Miles Should I Run Each Week?
General guidelines are provided in the challenge, but your weekly mileage will vary depending on your training schedule and running goals. If you need weekly mileage recommendations because you are training for a specific race, I recommend checking out the Hal Higdon Marathon Training Programs. I used his free marathon training plans when I was training for my races.
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Hover over and then click on the bold text each day to access the full video on nourishmovelove.com.Or scroll down to find the daily workouts on YouTube below.
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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.
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Hi Cindy! Scroll down to week one and week two where you see more instructions for each daily workout. Here you will find a daily ‘running alternative’. See example of Day One below:
Day 1: Medium Intensity Run AND 10-Minute Weighted Abs
Run Distance: 2-4 Miles
Strength Workout Time: 10 Minutes
Equipment: Dumbbells
YouTube Link: 10-Minute Weighted Abs
Running Alternative: 20-Minute Strength and Walking Workout (2,000 Steps)
Youtube Playlist
Youtube Playlist
Where do I find the alternate Workout for non runners?
Hi Cindy! Scroll down to week one and week two where you see more instructions for each daily workout. Here you will find a daily ‘running alternative’. See example of Day One below:
Day 1: Medium Intensity Run AND 10-Minute Weighted Abs
Run Distance: 2-4 Miles
Strength Workout Time: 10 Minutes
Equipment: Dumbbells
YouTube Link: 10-Minute Weighted Abs
Running Alternative: 20-Minute Strength and Walking Workout (2,000 Steps)
So your day one alternative is: https://www.nourishmovelove.com/strength-walking-workout/
I hope that helps!
Lindsey