Start with the running plan you already have
Put your existing running days on the calendar first, especially the long run and any more demanding session. This article does not reset distances, paces or running progression. The strength work fits around them. If four runs already take most of your available energy, begin with one strength session rather than adding two immediately.
Strength training can improve running economy, meaning the energy needed at a particular running speed. Research often involves people who are already trained runners, so it does not predict a set time saving for your first half marathon. Your initial aim is to learn and repeat strength exercises while keeping your planned runs manageable.
Your sessions
About 30–40 minutes. One set for the first two weeks, then two. Leave two or three reps available.
Strength A · after an easy run
- Sets
- 2
- Reps / duration
- 6–8
- Rest
- 2 min
- Sets
- 2
- Reps / duration
- 8–10
- Rest
- 2 min
- Sets
- 2
- Reps / duration
- 10–15
- Rest
- 2 min
- Sets
- 2
- Reps / duration
- 8–12
- Rest
- 2 min
Strength B · spaced away from the long run
- Sets
- 2
- Reps / duration
- 8 per side
- Rest
- 2 min
- Sets
- 2
- Reps / duration
- 10–15
- Rest
- 2 min
- Sets
- 2
- Reps / duration
- 10–15
- Rest
- 2 min
- Sets
- 2
- Reps / duration
- 8–12
- Rest
- 2 min
A week with a Sunday long run
This example has an easy run on Tuesday, an important running session on Thursday and the long run on Sunday. Strength A follows Tuesday's easy run, preferably several hours later. Strength B goes on Friday. Monday, Wednesday and Saturday have no planned training, leaving Saturday free of extra leg work before the long run.
Move the pattern if your running plan uses different days. Initially avoid unfamiliar, demanding leg exercises the day before the long run. A two-day gap is a practical starting point, not a guarantee against soreness. If Sunday's run repeatedly suffers after Friday's lifting, reduce B or keep only A for now.
| Day | Existing running plan | Added strength work |
|---|---|---|
| Monday | Rest | None |
| Tuesday | Easy run | A, preferably several hours later |
| Wednesday | Rest | None |
| Thursday | Important run as prescribed | None |
| Friday | No run in this example | B, shortened if needed |
| Saturday | Rest | None |
| Sunday | Long run as prescribed | None |
The two strength sessions
Each workout below takes about 30 to 40 minutes. During the first two weeks, do one working set instead of two per exercise. Add light preparation sets and choose loads that leave about three more repetitions available. First learn the movements and discover how your running legs respond.
In a Romanian deadlift, move the hips backwards with slightly bent knees while keeping the dumbbells close to the legs. A reverse lunge starts with a step backwards, followed by a controlled return to standing. Eight reps on each side make one set. Hold a support for balance if needed. Ask for instruction with unfamiliar exercises.
Challenge the legs without exhausting every set
Once the movements feel familiar, use the listed two working sets. Rest about two minutes, taking longer after demanding leg exercises if needed. Stop roughly two or three reps before you would be unable to complete another controlled repetition. Forced reps and new jumping drills are unnecessary for this starting programme.
When every set reaches the top of its range with good control, add a small amount of weight. If the running week has become substantially harder, keep the lifting load steady. Avoid increasing running volume, strength sets and exercise variety all at once. Otherwise it becomes difficult to tell what caused unusual fatigue.
Adjust when running demands increase
In weeks with a longer long run or particularly demanding running sessions, reduce strength volume first. For example, use one set rather than two for each exercise in B. If the legs remain tired, leave B out. Keep the familiar movements in A as long as it still fits the running plan. Missed sets do not need catching up.
Look for concrete effects: does your easy pace feel unusually demanding, does soreness change your stride, or are familiar strength movements harder to control? One tired session is not a trend. If this lasts several days, reduce overall training demands. Pain that changes your running style is a reason to stop the provoking activity and have the cause assessed.
Keep race week familiar
Race week is not the time to introduce new exercises. If you already tolerate strength work well, a short, light session early in the week with one set of familiar movements may fit. If even these sessions leave you sore for several days, leave them out that week. The final days belong to recovery and your planned running taper.
No fixed interval guarantees fresh legs for everyone. The preceding weeks provide a better indication of your recovery needs, so do not start this programme just a few days before the race. After the half marathon, base your return on how you feel walking, using stairs and resuming easy running.
Keep the strength work easy to review
Save A and B in LiftPal and record weight, reps and perceived effort. A note such as “two days before long run” helps you interpret the response later. Running distance and pace remain in the running plan or running app you already use.
After a few weeks, you can answer a useful question: are the strength exercises improving while the important runs still go well? If so, the addition fits. If not, the amount or placement usually needs attention before you go looking for a completely different strength programme.
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Read next
Sources
- Llanos-Lagos et al. (2024): Strength training and running economy ↗
- Schumann et al. (2022): Concurrent aerobic and strength training ↗
- ACSM (2026): Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults ↗
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