You’ve signed up for a half-marathon, and you’re putting in the miles. You’re committed, but something feels off—your legs fatigue too soon, your stride feels inefficient, and injuries lurk around every corner. Despite logging hours of running, you’re not seeing the progress you expected.
The truth? Running alone won’t get you to the finish line at your best.
Meet the Guide: The Power of Strength Training
At 12Reps, we believe that strength training is the missing piece in most runners’ training plans. Studies, like the one conducted by Llanos-Lagos et al. (2024), show that high-load and plyometric strength training improve running economy, meaning you’ll run faster, more efficiently, and with less effort.
Another study by Balsalobre-Fernández et al. (2016) found that strength training significantly improves race performance in endurance athletes by enhancing neuromuscular coordination and power output.
The takeaway? Runners who train for strength run better—period.
The Plan: 8-Week Strength Training Program for Half-Marathon Runners
This 8-week strength training program is designed to:
Improve running economy for faster race times
Build leg endurance for late-race stamina
Prevent injuries by strengthening key stabilizing muscles
Program Overview
• Duration: 8 weeks
• Frequency: 2 strength sessions per week (complementing running workouts)
• Focus Areas: Lower-body strength, core stability, power, and injury prevention
Week 1-4: Build Strength & Stability
Day 1: Lower Body Power & Endurance
1. Barbell Reverse Lunges – 4 sets x 8 reps per leg
2. Bulgarian Split Squats – 4 sets x 10 reps per leg
3. Trap Bar Deadlifts – 4 sets x 6 reps
4. Seated Calf Raises – 4 sets x 15 reps
5. Core: Hanging Leg Raises – 4 sets x 12 reps
Day 2: Full-Body Strength & Core
1. Pull-ups (or Assisted Pull-ups) – 3 sets x 6-8 reps
2. Barbell Clean & Press – 4 sets x 5 reps
3. TRX Sled Push & Pull – 4 sets x 20 meters each way
4. Glute Bridges – 3 sets x 15 reps
5. Core: Russian Twists – 3 sets x 20 reps (10 each side)
Week 5-8: Power & Speed Development
Day 1: Explosive Lower-Body Power
1. Trap Bar Deadlifts – 4 sets x 5 reps
2. Bulgarian Split Squats – 3 sets x 8 reps per leg
3. Box Jumps – 4 sets x 6 reps
4. Standing Calf Raises – 4 sets x 20 reps
5. Core: Plank with Shoulder Taps – 3 sets x 30 seconds
Day 2: Speed & Resilience Training
1. Barbell Clean & Press – 3 sets x 4 reps
2. Pull-ups – 3 sets x 6-8 reps
3. TRX Sled Push & Pull – 4 sets x 20 meters
4. Kettlebell Swings – 4 sets x 15 reps
5. Core: Bicycle Crunches – 4 sets x 20 reps
How This Plan Will Make You a Better Runner
Improved Running Economy – Strength training reduces oxygen cost at submaximal speeds, meaning you’ll maintain pace with less effort (Llanos-Lagos et al., 2024).
Injury Prevention – Stronger hips, glutes, and core protect against IT band syndrome, shin splints, and knee pain.
More Power for the Final Sprint – Exercises like sled pushes and Bulgarian split squats build explosive strength, helping you finish strong.
Better Fatigue Resistance – Half-marathons challenge your muscular endurance. Strength training delays fatigueso you don’t hit a wall at mile 10.
Elevate Your Training with 12Reps
Ready to transform your half-marathon performance? Stop leaving gains on the table by training without strength.
At 12Reps, we provide expert workout programming designed for runners looking to level up their endurance, strength, and injury resistance.
Sign up today for custom coaching tailored to your available equipment, mood and training time .
Download the 12Reps app for structured strength workouts that fit seamlessly into your training plan.
Run faster. Run stronger. Finish with power.
References
• Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine, 54, 895–932. DOI: 10.1007/s40279-023-01853-2
• Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. The Journal of Strength and Conditioning Research, 30(8), 2361–2368. DOI: 10.1519/JSC.0000000000001310
