By Personal Trainer Vijune Penikaite – level 3 qualified
Running helps you improve your endurance.
But running alone may not give you the strength, stability and power needed to keep progressing.
You might notice that your legs feel heavy during longer runs. Your posture may collapse when you become tired. You may also struggle with recurring discomfort around your knees, hips, calves or lower back.
A structured strength programme can help.
This 12-week beginner strength training programme gives you three workouts each week. It helps you build muscle, improve running power and create a stronger body without giving up your running sessions.
Why Beginner Runners Need Strength Training
Many beginner runners focus on running further or running faster.
They add another kilometre. They increase their pace. They sign up for another event.
But they often overlook the physical strength needed to handle the extra workload.
Strength training can help you:
Build stronger legs and glutes
Improve your running posture
Develop more power with each stride
Strengthen the muscles supporting your knees and hips
Maintain better form when you become tired
Build lean muscle
Improve your confidence inside and outside the gym
You do not need to train like a bodybuilder.
You need a clear programme that supports your running rather than competing with it.
The 3-Day Push, Pull and Legs Split
This programme uses a push, pull and legs structure.
Day One: Push
You will train your chest, shoulders, triceps and core.
These muscles help you maintain a stronger upper-body position while running. They can also help you control arm movement and keep your posture steady when fatigue starts to build.
Day Two: Pull
You will train your back, rear shoulders, biceps and core.
A stronger back can help stop your shoulders from rounding forward during longer runs. It also supports better posture and arm movement.
Day Three: Legs and Running Strength
You will train your quadriceps, hamstrings, glutes, calves and core.
This workout focuses on the muscles responsible for producing force, controlling your landing and moving your body forward.
How to Fit the Programme Around Running
Leave at least one day between strength sessions where possible.
A simple weekly schedule could look like this:
Monday: Push workout and optional easy run
Tuesday: Running session
Wednesday: Pull workout
Thursday: Rest or easy recovery run
Friday: Legs and running strength
Saturday: Longer run
Sunday: Rest or mobility
Try not to complete your hardest leg workout the day before your longest or fastest run.
Your exact schedule can change around work, family and recovery. The goal is to create a routine you can follow for the full 12 weeks.
The 12-Week Program
Phase One: Weeks 1 to 4
Learn the movements and control every repetition. Rest for 60 to 90 seconds between sets.
Day One: Push and Core
Exercise | Sets | Reps |
3 | 8-12 | |
3 | 10-12 | |
3 | 10-12 | |
3 | 12 | |
3 | 12-15 | |
Front Plank | 3 | 20-40 seconds |
Bird Dog | 3 | 8 each side |
Dead Bug | 3 | 8-10 each side |
Day Two: Pull and Posture
Exercise | Sets | Reps |
3 | 10-12 | |
3 | 8-12 | |
3 | 10-12 | |
3 | 12-15 | |
3 | 10-15 | |
Front Plank | 3 | 20-40 seconds |
Bird Dog | 3 | 8 each side |
Dead Bug | 3 | 8-10 each side |
Day Three: Legs, Glutes and Running Strength
Exercise | Sets | Reps |
3 | 10-12 | |
3 | 10-12 | |
3 | 8-10 each leg | |
3 | 12-15 | |
3 | 12 each leg | |
Front Plank | 3 | 20-40 seconds |
Bird Dog | 3 | 8 each side |
Dead Bug | 3 | 8-10 each side |
Phase Two: Weeks 5 to 8
Increase the workload. Complete four sets of the first three exercises and three sets of the remaining exercises. Rest for 75 to 120 seconds after demanding sets.
Day One: Push and Core
Exercise | Sets | Reps |
4 | 8-12 | |
4 | 8-12 | |
4 | 8-12 | |
3 | 12-15 | |
3 | 12-15 | |
Front Plank | 3 | 30-45 seconds |
Bird Dog | 3 | 10 each side |
Dead Bug | 3 | 10 each side |
Day Two: Pull and Posture
Exercise | Sets | Reps |
4 | 8-12 | |
4 | 8-12 | |
4 | 8-12 | |
3 | 12-15 | |
3 | 12-15 | |
Front Plank | 3 | 30-45 seconds |
Bird Dog | 3 | 10 each side |
Dead Bug | 3 | 10 each side |
Day Three: Legs, Glutes and Running Strength
Exercise | Sets | Reps |
4 | 8-12 | |
4 | 8-12 | |
4 | 8-10 each leg | |
3 | 12-15 | |
3 | 12-15 each leg | |
Front Plank | 3 | 30-45 seconds |
Bird Dog | 3 | 10 each side |
Dead Bug | 3 | 10 each side |
Phase Three: Weeks 9 to 12
Focus on strength, control and single-leg stability. Rest for 90 to 120 seconds after the main exercises.
Day One: Push and Core
Exercise | Sets | Reps |
4 | 6-10 | |
4 | 6-10 | |
4 | 8-10 | |
4 | 10-15 | |
4 | 10-15 | |
Front Plank | 3 | 40-60 seconds |
Bird Dog | 3 | 10-12 each side |
Dead Bug | 3 | 10-12 each side |
Day Two: Pull and Posture
Exercise | Sets | Reps |
4 | 6-10 | |
4 | 6-10 | |
4 | 8-10 | |
4 | 10-15 | |
4 | 10-15 | |
Front Plank | 3 | 40-60 seconds |
Bird Dog | 3 | 10-12 each side |
Dead Bug | 3 | 10-12 each side |
Day Three: Legs, Glutes and Running Strength
Exercise | Sets | Reps |
4 | 6-10 | |
4 | 6-10 | |
4 | 8-10 each leg | |
4 | 10-15 | |
4 | 10-15 each leg | |
Front Plank | 3 | 40-60 seconds |
Bird Dog | 3 | 10-12 each side |
Dead Bug | 3 | 10-12 each side |
Progression Guide
Weeks | Main Focus | Sets | Repetition Range | Rest |
1-4 | Technique and movement control | 3 | 8-15 | 60-90 seconds |
5-8 | Muscle growth and training volume | 3-4 | 8-15 | 75-120 seconds |
9-12 | Strength and single-leg control | 4 | 6-15 | 90-120 seconds |
Increase the weight when you can complete the top number of repetitions with good form across every set. Keep one to three good repetitions in reserve. You should feel challenged without reaching complete failure during every set.
Action: Follow and Track the Programme
You should not need to remember every exercise, set or weight. Use the links in the programme tables to view each exercise demonstration.
Explore the 12REPS strength training exercise library to search by muscle group and equipment, watch exercise videos and build workouts for the gym or home.
Download the 12REPS app to record your sets, repetitions and weights so you can see whether you are becoming stronger.
Your Next 12 Weeks
You do not need another random workout saved from social media. You need a plan you can repeat, measure and improve.
- Start with manageable weights
- Complete your three weekly workouts
- Record what you lift
- Make small improvements
- Protect your running recovery
After 12 weeks, you will not only be a runner who sometimes uses weights. You will have built the strength needed to run with more confidence, control and power.
Conclusion
This 12-week program is your roadmap to becoming a stronger, faster, and more resilient runner. By committing to this program, you will not only see improvements in your running performance but also experience the numerous benefits of strength training for your overall health and well-being. Remember that consistency is key, and progress takes time. Don’t be discouraged if you don’t see results overnight. Stick with the program, listen to your body, and celebrate your progress as you go.
To make your journey even more successful, I encourage you to download the 12Reps app. It’s the perfect companion to this program, allowing you to track your workouts, monitor your progress, and stay motivated. With its user-friendly interface and powerful features, the 12Reps app is the ultimate workout tracker for anyone serious about muscle building Start your 7-day trial today and take the first step towards a stronger, healthier you
References
[1] Šuc, A., et al. (2022). Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports, 10(7), 98. https://pmc.ncbi.nlm.nih.gov/articles/PMC9319953/
[2] Gentil, P., et al. (2016). Comparison of upper body strength gains between men and women after 10 weeks of resistance training. PeerJ, 4, e1627. https://pmc.ncbi.nlm.nih.gov/articles/PMC4756754/ ʻʻʻ
