Run Miami 2027
Strength + Activation
Two lifts a week. Built to 85%.
Trap bar deadlift and half squat, loaded by percentage. Single-leg strength built in. A 10 to 12 minute activation routine before every lift.
12 weeks · 2 sessions a week · 20-page PDF · Instant download
- Program start
- Monday, Nov 9, 2026
- Race day
- Sunday, Jan 31, 2027
- Start
- 6:00 AM, Downtown Miami
Loading
Every heavy lift is a number, not a guess.
Five lifts are loaded by percentage of an estimated max, and the guide shows how to estimate yours without testing a true max. Everything else runs on reps in reserve. When the two disagree, the guide says to follow how the reps feel.
Tuesday trap bar deadlift
Percent of your estimated max, by weeks out. Tap a week.
Week 4 out
4 x 4 @ 85%
Primary lifts peak at 85 percent in Weeks 4 and 3, then hold near peak in Week 2 while sets drop. Race week is a bodyweight primer. The half squat on Thursday follows the same climb.
Four phases · Nov 9 to Jan 31
Learn the lifts. Get strong. Stay sharp into race day.
PHASE 01
Base
12 to 9 weeks out · Nov 9 to Dec 6
Learn the lifts at 60 to 70 percent. The Nordic enters in Week 10.
PHASE 02
Build
8 to 6 weeks out · Dec 7 to Dec 27
4 x 5 at 75 to 80 percent. Plyometrics move to real bounds and jumps.
PHASE 03
Specific
5 to 4 weeks out · Dec 28 to Jan 10
4 x 4 at 82.5 to 85 percent, moved with fast intent.
PHASE 04
Peak + taper
3 to 1 weeks out · Jan 11 to Jan 31
Hold 85 percent, halve the volume. Race week is a primer only.
Inside the PDF
Every week written out.
- Two sessions a week for 12 weeks, every set, rep and percentage written out
- The Complex activation routine: mobility, band work and primer
- Loading tables for two sample runners, and how to estimate your own max
- An exercise library with a no-gym swap for every lift
Two sessions
Same six slots, every week.
A heavy two-leg lift, then a heavy single-leg lift, then the calves, shins, adductors and hamstrings runners tend to skip. No two weeks are the same.
| Slot | Strength A / Tuesday | Strength B / Thursday |
|---|---|---|
| 1 | Power: kettlebell swings, trap bar jumps, med ball throws | Plyometrics: hops, bounds, landings |
| 2 | Primary (%): trap bar deadlift | Primary (%): half squat to a box |
| 3 | Single-leg (%): Bulgarian split squat or elevated reverse lunge + pull | Single-leg hinge: heavy or landmine single-leg RDL + push |
| 4 | Slant-board goblet squat or landmine squat + isometric hold | GHD + lateral lunge variation |
| 5 | Calf and soleus + ankle and shin | Adductors + single-leg hamstring (slider curl, Nordic) |
| 6 | Core: Pallof presses, carries, anti-extension | Core: rotation, anti-rotation, side planks |
Sessions run about 60 to 70 minutes including activation. Short on time? The guide says what to trim first.
Before every lift · 10 to 12 minutes
The Complex activation routine.
Part 1 · 4 to 5 min
Mobility
90/90 hip switch, world’s greatest stretch, half-kneeling ankle rock, adductor rock-back, thoracic open book
Part 2 · 4 to 5 min
Band activation
Banded glute bridge, clamshell, lateral band walk, monster walk, supine march, band pull-apart
Part 3 · 2 min
Prime
Calf raises, pogo hops, then 2 to 3 ramp-up sets before your first lift
How it was built
Research first, applied conservatively.
13 cited sources in the guide
01
Heavy two-leg lifts
The clearest running-economy evidence comes from heavy bilateral lifting, so every session opens with one, loaded by percentage.
02
Single-leg strength stays central
Running happens one leg at a time. Every session pairs the heavy lift with a heavy single-leg lift.
03
Hamstring protection
Thursday builds from single-leg RDLs and glute-ham raises to the Nordic hamstring exercise.
04
Lifts placed around the runs
Strength A sits at least 3 hours after Tuesday’s run, and Thursday is a no-running day.
Most of the studies involved trained or competitive athletes, and responses vary from person to person. If your body tells you something different from the table, your body wins.
Better together
Add the running guide: every run, pace chart and taper week these lifts are built around.
Both guides follow the same four phases and the same calendar. Strength A sits at least 3 hours after Tuesday’s run, and Thursday is a lifting day with no running.
See Runs + Recovery| Day | Runs + Recovery | Strength + Activation |
|---|---|---|
| Mon | Rest + 10 to 15 min mobility | — |
| Tue | Quality run (AM) | Strength A, 3+ hours later |
| Wed | Zone 2 run | — |
| Thu | No running | Strength B |
| Fri | Rest | — |
| Sat | Long run | — |
| Sun | Easy run, optional | — |
Saturday long-run version shown. The guides include a Sunday long-run version too.
Built at Complex
Train smart. Show up healthy. Finish strong.
Complex Physical Therapy & Performance works with runners, youth athletes, everyday movers and professional athletes across South Florida. These guides are how we would set up the 12 weeks if you trained with us. If you want the plan adapted to you, or something hurts, book in with our team.
South Miami · Edgewater-Wynwood · Las Olas-Fort Lauderdale
Book a running assessment
Get the guides
Week 1 starts Monday, November 9.
Single guide
Runs + Recovery
$79
Every run, pace chart and taper week for the half and the full.
Complete program
Save $29Both guides
$129
Both guides on one calendar. The hard days line up and the easy days stay easy.
- Runs + Recovery: every run, pace chart and taper week
- Strength + Activation: every lift, percentage and activation drill
- Nutrition and fueling: carbs per hour, carb-loading, race breakfast
- Hydration: sweat-rate test and Miami heat guidance
- Recovery and rest: deloads, taper, sleep, soreness vs pain
- One shared calendar from Monday, Nov 9 to Sunday, Jan 31
- See everything included
Single guide
Strength + Activation
$79
Two lifts a week, loaded by percentage, with the activation routine.
One-time purchase. PDF download right after checkout. Secure payment by Stripe.
Week 1 starts Monday, November 9, 2026, and the last week ends on race day, Sunday, January 31, 2027. Every week in the PDF is dated.
Independent training resource. Not affiliated with or endorsed by the Life Time Miami Marathon & Half.
General education, not individualized medical advice. Get cleared by your physician before starting a new training program.
Strength + Activation
$79