Whether you already lift weights or are just starting out, it’s common to wonder how frequently strength work should fit into your routine. Once a week, every day, or somewhere in between? According to Matt Jones, personal trainer, running coach, and founder of Run Strong Academy in Cardiff, the general guideline is two strength sessions per week. He explains that this can rise to two or three sessions during base training or drop to one session weekly closer to race day, but two sessions remain the ideal balance for most runners.
However, that guideline isn’t the full picture. Strength training needs change based on seasonal timing, weekly mileage, and whether a race is approaching. The exercises you choose, the weights you lift, and your sets and reps should all shift throughout the year to match your running demands.
To build muscle at the right time, stay prepared for races, and remain healthy year-round, it helps to divide your year into distinct training phases. This structured approach allows your strength work to align smoothly with the natural flow of your running schedule.
How to Maximise Strength Gains Without Hurting Running Performance
1. Schedule a True Off-Season
You don’t need to be an elite athlete to benefit from planned downtime. After a major race, easing off for at least one month is often beneficial. Alex Armiento, certified personal trainer and club leader at Life Time Middletown – Red Bank, explains that an off-season doesn’t mean stopping completely. Instead, reduce mileage by 20–40%, lower intensity, limit racing, and feel free to swap in cycling, rowing, or swimming for some runs.
Because running volume is lower, this phase is ideal for prioritising strength training. Armiento notes that while strength should always be present, the off-season is when adaptations happen most effectively. He recommends three to four sessions per week, while Jones suggests lifting on non-running days for the best results.
2. Establish a Strong Strength Foundation
Time away from race-focused training provides an opportunity to refine movement quality. Armiento advises working through a full range of motion and emphasising core stability and bilateral compound exercises such as squats, hinges, and push-pull movements.
Since running is primarily a single-leg activity, Jones recommends gradually adding unilateral exercises throughout all phases. Movements like lunges, step-ups, single-leg deadlifts, and glute bridges should be included. This phase focuses on hypertrophy, lasting around four weeks, with higher volume and lighter loads—typically three to four sets of 10–12 reps, resting 60–90 seconds. Effort should finish around RPE 6–7, not all-out.
3. Increase Strength With Heavier Lifting
After the hypertrophy phase, shift your focus to building maximal strength. This involves heavier weights and lower volume, such as three to five sets of four to six reps with two to three minutes of rest. The final reps should reach RPE 8–9, meaning they feel very challenging.
Jones explains that by this stage, you’ve established a solid movement base, allowing you to lift more efficiently and begin developing power. There’s no need to rush these sessions—longer rest periods help keep heart rate controlled and allow you to focus on quality lifts.
4. Introduce Race-Specific Strength Work
As race preparation begins, Armiento suggests shifting to two to three sets of six to eight reps using moderate weights. Jones adds that runners training for a half marathon or approaching the midpoint of a marathon plan should introduce calf-focused exercises, particularly for the soleus muscle.
For full marathon preparation, calf training should already be established, with plyometrics added gradually. Jones recommends unilateral plyometrics that mirror race mechanics, such as A-skips, explosive step-ups, and reverse lunges with knee drive. However, plyometrics should be avoided during early phases, as they are highly technical and can increase injury risk without a proper base.
5. Scale Back Strength Closer to Race Day
As race day approaches, strength volume should decrease to minimise accumulated fatigue, says Jones. That doesn’t mean eliminating strength entirely. Armiento stresses that strength training remains essential, even when it’s no longer the main focus.
During the taper, aim for one to two sets of three to five reps, using light to moderate weights and prioritising fast, controlled movements. Avoid heavy lifting close to race day to stay fresh.
Example of a Yearly Strength and Running Structure
The way you divide strength and running phases depends on your race calendar. Jones recommends adjusting both on a monthly basis. Identify your key races, count back 16 weeks, and begin with a base-building strength phase. After completing the full cycle and taking at least two recovery weeks, restart the process.
If your next race is further away—such as 25 weeks out—it’s fine to take additional time training more freely. Jones notes this flexibility is beneficial for both physical recovery and mental freshness.
Weeks 1–4: Base Phase
This phase marks the start of a new block. Focus on hypertrophy training with three to four sets of 10–12 reps. Keep running mileage moderate, prioritising easy runs and zone 2 effort.
Weeks 5–8: Strength Phase
Transition to heavier lifting with three to five sets of four to six reps. Increase running mileage and include at least one speed session per week.
Weeks 9–12: Race-Specific Phase
Running volume and speed become more targeted. Strength work shifts to two to three sets of six to eight reps, adding calf training and plyometrics as appropriate.
Weeks 13–16: Taper Phase
During race month, reduce strength to one to two sets of three to five reps. Keep weights light to moderate, maintain race-specific movements, and gradually reduce running mileage.
Weeks 17–18: Recovery Phase
Lower running volume as needed and focus on easy efforts. Maintain one light strength session per week, keeping intensity low to support recovery.
