18-week strength plan for runners

Clear 2× per week strength training

This version turns the PDF into a practical training app. It shows the exercises for each week, explains how to perform them, adds visual movement sketches, and provides YouTube links for quick demonstration videos.

Best use: pick your start date, choose the training week, and the app will show the two training days for that week. Session 1 is the full session. Session 2 is the same weekly structure but with a lighter option if your running legs are tired.

How to use
  1. Set your program start date (the date of Week 1 — Session 1).
  2. Choose how many days later you do Session 2.
  3. Click Use current week to jump automatically to the correct week based on today.
  4. Each week has 2 strength days. Keep 48–72 hours between them.
  5. Open the YouTube link on any exercise if you want to see a demo.
Source: “Running Club Strength Program January 2026” by Yigal Lev.

Session 1 — Full session

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Main weekly strength day.

Session 2 — Lighter repeat

—
Repeat the same week’s pattern with about 15–25% lower load or fewer reps if needed.
Weekly structure
  • Lower body: 4 exercises
  • Upper body: 3 exercises
  • Core: 3 exercises
  • Rest: typically 2 minutes between sets
Important
  • Controlled technique comes before load.
  • Stop if you feel sharp pain or symptoms beyond normal effort.
  • If an exercise is too technical, start with the easier substitute shown.

Workout for selected week