Runners love a good plan. You’ve got your miles planned. Your long runs mapped on Strava. Perhaps even a few cycling sessions mixed in for cross-training. But there’s one piece many runners overlook, and it’s the one that could make the most significant difference on race day and its Strength training.
If you’re not doing it, you’re leaving performance (and injury prevention) on the table. The 12Reps team is filled with experienced coaches who are strong runners but also swear by strength training.
Understanding the importance of strength training for your running will make a significant difference for you, and it will also help you look like an experienced runner. The 12 reps team currently has 2 members running the London Marathon, and they’ve designed a strength training program that you can do at home or at the gym.
Why strength training matters for runners
Strength work supports everything you do on the road or trail:
- It builds muscle balance, reducing the risk of injury.
- It improves running economy, meaning you use less energy with each step.
- It increases power and stride control, especially on hills or uneven terrain.
The 12REPS difference
12REPS isn’t just another workout app. It’s designed to remove guesswork. You get short, focused workouts with video demos, clear rep ranges, and simple progress tracking for each individual exercise.
And unlike general fitness apps, 12REPS understands that runners need specific strength training, not just random circuits.
The 8-week strength plan for runners
This program blends bodyweight movements, kettlebell exercises, and single-leg work. Three short sessions a week, all under 30 minutes. No gym required.
Week 1–2: Foundation
Glute Bridges 4 sets × 12 reps
Bodyweight Squats 4 sets × 12 reps
Plank Holds 3 sets × 45 seconds
Bodyweight Reverse Lunges 4 sets × 20 reps (10 each leg)
Single-Leg Deadlifts (No Weight) 4 sets × 20 reps (10 each leg)
Rest: 30–60 seconds between sets
Frequency: Complete this workout 2–3 times per week
Tip: Prioritise form over speed. Use a mirror or video to check alignment.
Week 3–4: Stability
Kettlebell Bulgarian Split Squats 4 sets × 16 reps (8 each side)
Kettlebell Deadlifts 4 sets × 12 reps
Kettlebell Swings 4 sets × 12 reps
Kettlebell Farmer’s Carry 4 sets × 30 metres
Side Planks 3 sets × 30 seconds (each side)
Step-Ups 4 sets × 12 reps
Single-Leg Glute Bridges 4 sets × 20 reps (10 each side)
Rest: 45–60 seconds between sets
Frequency: Use once or twice per week as part of your strength plan
Tip: Focus on balance and control, especially in split and single-leg exercises. Use a moderate-weight kettlebell you can handle with proper form.
Week 5–6: Strength
- Goblet squats (kettlebell) 4 sets x12 reps
- Barbell Romanian deadlifts 4 sets x 12 reps
- Kettlebell swings 4 sets x 12reps
- Single-leg squats to box 4 sets x 12 reps
- Push-ups 4 sets x 12 reps
Week 7–8: Power and control
- Split squat jumps 4 sets x 16 reps (8 each side)
- Kettlebell clean to squat 4 sets x 12 reps
- Lateral lunges 4 sets x 20 reps (10 each side)
- Single-leg kettlebell deadlifts 4 sets x 20 reps ( 10 each side)
- Core circuit (mountain climbers, planks, V-ups)
- Each session can be found and followed on the 12REPS app. You’ll see how to do the movement, how long to rest, and how to scale it up or down.
Final thoughts
You don’t need to spend hours in the gym. Just a few short, focused strength sessions each week can transform your performance and resilience. So, if you’re logging every run on Strava, ask yourself: Are you training your muscles to keep up?
Download 12REPS. Follow the 8-week plan. Build strength that carries you to the finish.
