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Strength Training for Runners: Parkrun to Road Marathon- What to do When..
on March 19, 2026
We continue our strength training series by Coach Char - (Charlotte Milne), the Run & Strength Coach at CMF Running. A Level 4 & 5 Personal Trainer, a strength coach for 7 years, full-time run coach for four years and lifelong running & strength training experience, Charlotte shares her strength training tips for runners.
This month Charlotte discusses in more detail strength straining for shorter (Parkrun) and road Marathon distances and advice for timing for racing.
First things first, strength always matters!
No matter what distance you’re training for — from Parkrun to a Road Marathon — having some level of strength training in your week is beneficial.
Just like running, strength has a base level. Building and maintaining that base can:
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reduce injury risk
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improve running economy
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delay fatigue, especially late in races
Once you have a base level of strength you can start to investigate some more specific exercises for distance such as 5k/10k, half marathon and marathon. In this article I have gone into more details about types of exercises and how to structure your strength amongst your run training.
Strength for shorter distances (e.g. 5km / Parkrun/10k)
For 5km & 10km-focused runners, the main goal is power and explosiveness.
That means:
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plyometric exercises (jumps, bounds, hops)
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heavier lifts with lower reps
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Room to do more sessions per week or for longer sessions at the gym
Because 5km training usually involves:
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more frequent running workouts
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shorter long runs
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less total weekly time on feet
…the sessions themselves can feel harder in the moment, but recovery is quicker compared to ultra training.
Strength Training for Half Marathon Runners
For half marathon runners, a mixture of plyometric exercises and overall strength work is the main objective for your strength training. The goal is to improve running economy, durability, and injury resistance while supporting your run training.
Single-Leg Strength
Running is essentially a single-leg sport, so single-leg exercises should form the foundation of your strength training.
Examples include:
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Bulgarian lunges
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Step-ups
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Lunges (all variations are appropriate — I am personally a big fan of static lunges)
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Lateral and Reverse side taps
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Single-leg Romanian deadlifts
These exercises help improve overall strength, balance, and most importantly running-specific strength.
Plyometric Exercises
Plyometric exercises help develop power, coordination, and stiffness in the lower legs, which can improve running efficiency.
Examples include:
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Jump squats
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Jump lunges
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Box jumps
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Burpees
The key with plyometrics is to work within your ability. Consider any niggles, particularly in the knees or Achilles, and keep the intervals short.
Hot Tip: Incorporate Plyometric movements within a broader strength session, rather than doing a full session of only plyometric work.
When to Do Strength Training
Strength training works best when placed around your running in a way that supports recovery.
Good options include:
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On easy days, alongside an easy run or cross-training session
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On double days, where you might run in the morning and complete your strength session later in the day
This helps group the stress of training into the same day rather than spreading fatigue across the week.
Strength Training for Marathon Runners
For marathon runners, the main aim of strength training is to reduce injury risk, improve core stability, and develop good overall strength.
It is also important to consider when to do most of your strength training within a marathon training cycle.
Your key marathon-specific training typically begins around 8 weeks out from race day, so it’s important to have a solid strength foundation established before then. During the final 8-week build before race day, the focus shifts to executing your key runs well and staying injury free, rather than trying to build new strength.
General Strength Training Guidelines for Marathon Runners
· Whole body strength
• Single-leg exercises such as the ones listed above
• Calf-focused exercises
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Gastrocnemius and soleus (calf) strengthening
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Can be done in many ways including free weights, Smith machine, and machine weights
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Both single-leg and double-leg variations are appropriate
• Free weights and resistance band exercises
• Hamstring and hip flexor strength
When to Do Strength Training
16–8 Weeks Out: Build Strength Foundation
This phase focuses on building and maintaining a strong base while run training is still developing. Strength sessions can be slightly longer and more structured because run fatigue is lower.
Frequency
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2–3 sessions per week
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20–45 minutes per session
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Whole body strength work along with single legged and calf exercises
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Mixture of heavy weights for 3-5 reps and moderate weight for 8-10 reps
8– Race Day Weeks Out: Maintenance Strength
As marathon training intensity and long runs increase, strength training should shift toward maintaining strength rather than building it.
Frequency
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1–2 sessions per week
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15–30 minutes per session
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Dialling in the single legged exercises, core strength, calf strength and posterior chain type exercises
Final Considerations
Marathon finishing times can vary widely, from around 2 hours 20 minutes through to 6 hours or more, and this can influence how strength training should be approached.
Much of this advice is particularly relevant for 3–4:30 hour marathon runners, which is where many runners fall.
The biggest takeaway is this:
Start your key marathon training block with an established strength base.
This is one of the best ways to stay injury free and get the most out of your marathon training.
Like always guys — #havefun with your strength training and your training. Strength training can bring a lot of benefits to both your running and your everyday life, so go explore how it can work for you!
Keen on knowing more? in the next article I cover a program and timing for marathon race runners - stay tuned
Other Resources
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Instagram: @trailgirlcharlotte
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Book a Call: https://www.cmfrunning.nz/pages/free-coach-call
