Level 1 Race: Strength Training for Runners, Beginner [12 Weeks]

The Level 1 Race Strength Training Plan is a 12-week strength program for runners training for a race, built for beginner lifters and completed in two 40 minute sessions a week with added plyometrics. Are you wanting to include strength training in your overall build for a race, but are scared it’ll interfere with your running? Do you feel lost when it comes to what weight to start with, what exercises to do, and how to fit it in with your running without affecting your race results negatively? This plan takes the guesswork out of it. 

Plan at a glance:

• Length: 12 weeks

• Sessions: 2 per week, 40 minutes or less

• Lifter level: beginner, little or no experience

• Best for: while training for a race, 5k to marathon

• Equipment: full gym barbell, or kettlebell and dumbbell

• Structure: warmup, plyometrics, three supersets; includes a 4 week post race recovery phase

Created by a running-specific Doctor of Physical Therapy, this 12-week RACE Strength Training Plan is expertly designed to complement, not interfere with, your running as you work your way through a race-specific training block. It syncs up with all levels of our various Race Plans, with the intention of maintaining your muscular strength and overall capacity without leaving you exhausted and burnt out.

This Level 1 plan is for you if…

• You’re a novice weight lifter and have never picked up a weight before

• Have some experience with weight lifting, but you haven’t consistently strength trained in over 2+ years

• You’re training for a race, either on your own or with one of our many Race Plans, ranging from a 5k to a marathon

Plan Structure

• 12 weeks total

• 4 Phases, each consisting of 4-week builds

  • Progression of exercise volume and intensity over those 4 weeks

• 2 lift sessions per week (Day A and Day B)

  • Each session consisting of plyometrics to start, followed by 3 Supersets (2 lower body, 1 upper body)

  • Warmup for each session provided 

What's Included:

• 12-Week Training Schedule: A detailed plan that offers options for different equipment availability (Kettlebell/Dumbbell only, and full gym access). Difficulty and volume are progressed over time within 4-week phases.

• Structured Workouts: Each session includes the full progression of a strength workout, including warm-up and sets/reps schemes targeted to increase muscular strength. The exercises as listed are actual links to videos with demonstrations of each exercise.

• Flexible Training Approach: Adapt the plan to your weekly schedule by scheduling the lifts in a fashion that works best for you. 

 Extensive Resources:

• Guidance For Training Seasons: Learn how to properly structure your training year, tailored towards races and various training-related goals

• Benefits and Importance of Strength Training: Extensive education provided on the science-backed benefits you’ll see with completion of this plan

• Tips On Picking Weight: Novice lifters might not know how to best select a weight for various exercises. This plan takes the guesswork out of it and provides extensive guidance on how to properly select a starting weight and how to progress it safely.

FAQ

Q1. Do runners need to strength train?

Yes. Strength training is one of the most effective ways to improve running economy, build tissue durability, and reduce injury risk. Two to three short sessions a week is enough to see the benefits.

Q2. How often should runners strength train?

Two to three times a week, with each session completed in 40 minutes or less. The Base plans use three sessions a week during base building; the Race plans use two sessions a week while training for a race.

Q3. Can I strength train for running without a gym?

Yes. Every workout includes two equipment options, a kettlebell and dumbbell version and a full gym barbell version. Resistance bands are recommended for both.

Q4. Will strength training make runners slower or bulky?

No. Runner focused strength training builds power and durability without significant size, and it typically improves running economy, so you run more efficiently.

Q5. What is the difference between the Base and Race strength plans?

The Base plan is 16 weeks with three sessions a week for your off season or base building phase. The Race plan is 12 weeks with two sessions a week and added plyometrics for when your priority is training for a race.

Q6. Should I choose the Level 1 or Level 2 strength plan?

Choose Level 1 if you are new to lifting with little or no experience. Choose Level 2 if you are an intermediate lifter who is comfortable with the main strength movements.

Why Choose This Plan? This plan is designed for runners who are preparing for a race of any distance - anything from a 5k to a marathon! It is for the novice lifter as well; someone who either has no experience at all with lifting or who hasn’t consistently lifted in over 2 years. This plan will safely and smartly progress through 12 weeks of exercises thoughtfully designed to maintain muscular strength, endurance, and overall capacity, without interfering with your run training or leaving you exhausted and depleted prior to your race. This plan perfectly compliments all Race Plans. Optimize this period of running you’re in and include this plan in your training!