Strength Training for Marathon Runners: A Twice-a-Week Plan

Strength training for marathon runners works best as two short sessions a week, about 40 to 50 minutes each, built around five movement patterns: a squat or lunge, a hip hinge, a calf raise, a single-leg exercise, and a trunk exercise. Keep most sets at 3 to 5 reps per set for the heavy lifts and stop each set with a couple of reps still in reserve. Done this way, lifting adds little fatigue and gives your tendons, bones and muscles more capacity to handle weeks of mileage. It will not replace running, and it will not guarantee you stay healthy.

The twice-a-week plan

Two sessions per week is enough for most marathon runners. Session A leans on the squat pattern and Session B leans on the hinge pattern, but both include a little of everything.

Session A

1. Goblet squat or front squat, 3 sets of 5 to 6 reps
2. Split squat or reverse lunge, 3 sets of 6 to 8 reps per leg
3. Standing calf raise (straight knee), 3 sets of 6 to 8 slow reps, with a 3-second lowering phase
4. Side plank, 3 sets of 20 to 30 seconds per side
5. Single-leg balance with a reach, 2 sets of 8 per leg

Session B

1. Romanian deadlift or trap-bar deadlift, 3 sets of 5 reps
2. Step-up to a box at knee height, 3 sets of 6 to 8 reps per leg
3. Seated calf raise (bent knee), 3 sets of 8 to 10 reps
4. Hip thrust or glute bridge, 3 sets of 8 reps
5. Dead bug or pallof press, 2 to 3 sets of 8 to 10 per side

Pick a load where the last rep of each set is slow but clean. If your form falls apart or your knee, hip or back complains in a sharp way, the weight is too heavy for now. These numbers are starting points, not a prescription, and a coach can adjust them to your history.

Why each movement pattern earns its place

The squat and lunge patterns train the quadriceps and glutes to absorb ground contact. Running puts a force through each leg that is a multiple of body weight with every step, and the muscles around the knee and hip do the braking. Heavier, lower-rep work trains these muscles to produce force without adding much muscle bulk or soreness, which is why 3 to 6 reps is the usual range.

The hinge pattern (deadlift variations) trains the hamstrings, glutes and back extensors together. Those are the muscles that keep your trunk upright as you tire in the last 10K. If your low back tightens late in long runs, see our post on deadlift form and low back pain for how to set up the hinge well.

Calf raises matter more than most runners expect. The calf and Achilles complex handle a large share of the load in every step, and bent-knee and straight-knee versions train slightly different muscles. Slow lowering builds tendon tolerance, which is relevant if you have ever dealt with Achilles tendon pain.

Single-leg work is there because running is a series of single-leg landings. The split squat, step-up and balance work train the hip stabilizers that keep your knee from collapsing inward when you are tired.

Trunk work keeps your pelvis steady while your legs swing. Planks and dead bugs are plenty.

How to fit lifting around long runs

Strength training for marathon runners should sit on or near easy days, never right before the long run or a hard workout. A sample week looks like this:

The reasoning is simple. Heavy leg work leaves your legs sore for a day or two, so give yourself at least 48 hours between Session B and the long run. If you only have time for one session in a given week, do Session B, since the hinge and single-leg work carries over most.

If lifting leaves your next run heavy, cut one set per exercise before you cut a session. Soreness that fades within two days is normal; lingering soreness or joint pain during runs is a reason to scale back.

What to do as the race gets closer

Strength training for marathon runners should taper alongside your mileage. Here is a sensible rule of thumb for a 16 to 20 week build:

1. In the base and build phases, run the full plan above and add load slowly, a small amount every one to two weeks, if every rep still feels controlled.
2. In the peak weeks, hold the weights where they are. Do not chase personal records in the gym during your highest-mileage weeks.
3. Two to three weeks before the race, drop to 2 sets per exercise at the same weight and skip any exercise that makes you sore.
4. In the final week, do one short session (about 20 minutes) early in the week, then stop. Nothing new, nothing heavy.

The 2027 Life Time Miami Marathon & Half is scheduled for Sunday, January 31, 2027, per the official race site, so count back from that date to place your taper. For a broader plan that includes mobility, warm-ups and mileage progression, read our Miami marathon training and injury prevention plan.

What lifting can and cannot do

Lifting can raise the load your muscles and tendons tolerate, and it may help running economy in some runners. Research on this is reasonably consistent but not a guarantee for any one person. It cannot make up for a sudden jump in mileage, poor sleep, or too little food. It cannot prevent every injury. Most running injuries trace back to training load that grew faster than the body adapted, so pair your gym plan with sensible progression. Our guide on building running mileage safely covers that side of it.

Get a prompt evaluation for sharp or worsening pain, pain at night, swelling, numbness, pain on one spot of a bone, or inability to bear weight. Stop exercising and seek urgent help for chest pain, fainting or confusion during exercise.

Frequently asked questions

Will lifting make me too heavy or slow for the marathon?

Unlikely at 3 to 6 reps with 2 sessions per week. Low-rep strength work builds force with little muscle growth, especially at your running volume and calorie intake. If you notice your body weight rising or your runs feeling heavy, reduce the volume, not the intensity.

Can I do strength training on the same day as a hard run?

Yes, if you separate them as much as you can and keep the run first or the lifting light. Avoid heavy leg lifting the day before a long run.

I have never lifted. Where should I start?

Start with bodyweight or light versions of the exercises above for 2 to 3 weeks, focusing on controlled form and a full range of motion. Then add load gradually. A coach or physical therapist can check your form in a single session, which saves a lot of guesswork.

If you want a plan built around your running history and any niggles, book an evaluation with our physical therapy team or a session in performance training. You can also contact us with questions before you decide.