Simple Response

Runners should be strength training between 1-3 times a week. Strength training frequency will be based on numerous factors including the difficulty of your current running training programme, your history of strength training, your strength training goals and the time you have available to train.

Designing a Weekly Plan and Monthly Plan

Having a monthly and weekly plan is required when you are striving to both perform running and strength training. They both need to be considered in context of the other when designing your training programme. The first thing you will need to decide is your goal, from here you will be able to select your training frequency and the frequency of each activity. In this article I will not go into detail about intra-week programming decisions, but where you place your lower body training and your tougher running interval sessions is very important to your recovery.

Training Frequency is Highly Individualised

Training frequency depends highly on the individual, if you are a very competent runner but have never stepped foot into a gym and done a structured strength training programme your strength training frequency will be very different from someone who has been doing both these activities in conjunction with each other for over five years. Also, different individuals have different amounts of time to commit to training. Try and take the examples I am about to suggest as that, examples that you can use to try and create a logic for your own training and specific situation.

Goals Matter

Your goal from strength training are crucial to answer this question of training frequency. Are you looking to strength train to remain healthy? Are you trying to become a hybrid athlete and become very strong? Are you looking to just optimise your running performance and you do not care about anything else? Each of these would require very different programmes, so the goal you have from strength training matters when selecting your running and strength training frequency.

Strength Training in Different Running Contexts

Strength Training During Running Maintenance

Running maintenance is where we are running an amount per week where you are able to maintain your current running capabilities. For every runner this is based on their training history. No matter the individual, this amount of running would never be an extremely taxing amount. During running maintenance phases, it is a great idea to increase strength training frequency. Depending on your goals and your previous history in the gym, this might be a great chance to perform between 2-3 challenging strength training sessions per week, enough to give you a great chance of progression.

Strength Training During Running Progressions

Running progression phases are not as intense as competition prep but they will still contain some tough runs which will take their toll on the body and require high levels of recovery from the difficult sessions. During these tough running phases it is still possible to make progress with your strength training, although your recovery and life hygiene will have to be on point! In a running progression phase strength training between 1-3 times a week is possible, but 3 times a week is only for those with years of strength training under their belt and are taking their recovery very seriously. For most runners it would be much more like 1-2 strength training sessions per week.

Strength Training During Running Competition Prep

When in competition preparation phase for running, be it a 10km a semi marathon, marathon etc it is an excellent idea to put strength training down to maintenance volume. This will mean the sessions lack intensity, we are just aiming to maintain levels of muscle mass and strength, this is very different from trying to make progress in these metrics. Competition prep can be extremely intense and it takes a toll on the body, do not try and mix this with intense strength training. It can be challenging in terms of motivation to just maintain during your strength training sessions, so try and think about your long term training progression. Post your competition, when you come back to strength training, you do not want to have lost all your muscle mass and strength metrics, so make sure you get these sessions done.

Making Intentional, Informed, Intelligent Training Decisions

Training frequency is one of the key variables to both making progress but also avoiding injury. You need to find what works for you and your body. The longevity of your training will be dictated by these decisions, so try and make sure you are being intentional when making decisions around training frequency and intensity.