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2-Week Strength + Running Workout Plan (Strength Training for Runners)

By: Lindsey Bomgren, CPT | May 9, 2024

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.

Jump to Week 1
Jump to Week 2

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. 

two women performing good morning exercise as example of strength training for runners exercise.

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.

woman performing a low squat with dumbbells as a strength training for runners exercise.

LET’S GET STARTED

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.
Download Plan

This 2-Week Workout Plan (Strength Training for Runners) is for Anyone Looking to:

  • Strengthen the power generating muscles that runners rely on.
  • Increase upper body strength (often neglected by runners).
  • Strengthen connective tissues to improve flexibility and range of motion.
  • Hit your weekly mileage goals.
  • Improve athletic and cardiovascular fitness level.
  • Burn calories, lose weight and burn fat at home.
  • Establish a solid fitness routine at home in just two weeks.
Strength training for runners workout calendar PDF free download

Strength Training for Runners: Week 1

WORKOUT PLAN for strength training for runners | week 1

*Note the amount of time it will take to complete each workout depends on your run distance and running pace.

Day 1: Medium Intensity Run AND 10-Minute Weighted Abs

Run Distance: 2-4 Miles

Day 2: Lower Body Strength, 25-Minute Compound Leg Workout

Run Distance: None

Day 3: Low Intensity Run AND 15-Minute Arm Workout

Run Distance: 1-3 Miles

Day 4: Rest Day, 15-Minute Mobility Routine

Run Distance: None

Day 5: High Intensity Run AND 10-Minute Glute Activation

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.

Day 6: Full Body Strength, 35-Minute Dumbbell Workout Routine

Run Distance: None

Day 7: Rest Day, 5-Minute Daily Mobility

Strength Training for Runners: Week 2

WORKOUT PLAN for strength training for runners | week 2

Day 8: Medium Intensity Run AND 10-Minute Standing Abs

Run Distance: 2-4 Miles

Day 9: Lower Body Strength, 30-Minute Leg Workout

Run Distance: None

Day 10: Low Intensity Run AND 10-Minute Arm Workout

Run Distance: 1-3 Miles

Day 11: Rest Day AND 7-Minute Hip Mobility

Day 12: High Intensity Run AND 10-Minute Glute Activation

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.

Day 13: Full Body Strength, 30-Minute Full Body Workout (Compound Exercises)

Run Distance: None

Day 14: Rest Day, 5-Minute Daily Mobility

woman performing a step up with a dumbbell

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

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).

2. Time Requirement: 

Strength workouts vary from 10-30 minutes, 5-6 days per week. Your runs will vary in length, 3-4 days per week.

Note: the amount of time it will take to complete each 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.

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.

two women performing a lateral lunge with dumbbells as example of strength training for runners workout.

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.

How To Download and Use This Workout Plan

  1. Download the 14-Day Fitness Challenge 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 video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube 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 Strength + Running Workout Plan (Strength Training for Runners).
  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.

More FREE Workout Programs

Pin this Workout Plan: Strength Training for Runners

calendar showing 2 weeks of strength workouts for runners

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 includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

2 comments

    • 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

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