How to train for a half marathon while strength training
Sharing the details on how to train for a half marathon and keep up a running routine while making time for strength training.
Hi friends! Happy Monday! I hope you had a wonderful weekend. Since so many of my friends are taking advantage of outdoor workouts and planning fall physical or virtual races, I wanted to re-share this post about a somewhat tricky topic: training for a half marathon while strength training.
I think it’s SO important to complement your running with some type of strength training. It can help to strengthen and protect your muscles, particularly the ones surrounding your knee and hips, to help you run faster and more safely. It’s very common for runners to get injured during training because they push it too hard and don’t train efficiently. It’s very easy to overtrain, especially with the myriad of “training plans” that are out there.
When a good friend reached out about getting injured during her beginner’s half marathon plan, I took a look at it for probably 3 seconds before saying,
“That’s too much running.”
Of course, if you’re used to running and do it daily, it’s NBD to slowly increase mileage and keep running almost every day. If you’re an elite runner, of course you’re running a lot! If you’re a beginner or novice runner, it doesn’t make a lot of sense from going to “a few miles every few days” to “6 miles one day, speed intervals the next, 3 miles after that, and a 50-minute run the day after that.” It’s too much.
When you’re a beginning runner, you need to be strategic about how often you’re running (and the purpose of each run!) in addition to strength training or cross training to prevent injury and improve strength.
Please keep in mind that I’m NOT a running coach. I’m a certified personal trainer and weight loss specialist who has run a handful of half marathons. Some of them were great, some of them were roadkill. (Thankfully as time went on, I learned what worked for me and what would help me PR. In my case, it was only 2 strategic runs per week in addition to the classes I was teaching and my own strength workouts.) If you need a specific training plans for your needs, please reach out to a running coach near you, or hit up my friends Teri or Janae and see who they recommend!
I took the plan my friend sent me and tweaked it. I eliminated a couple of run days – instead of running 5-6 times a week, it’s 3-4 – and added in strength training workouts that I’ll post below.
Spoiler alert: she followed this plan exactly as written (a couple missed days because life) and ran a sub-2 hour half marathon! YESSSS!
(To download a full PDF version, click here.)
For the HIIT training, you’ll do 30 seconds of sprints and 30 seconds of rest for 15 minutes total. For your hill days, you’ll focus on adding resistance to really challenge your hamstring, core, and glutes.
In a time crunch? Eliminate the Monday 2 mile easy run or the bonus training on Tuesday.
Want to take a class? Add in spinning or another cardio class you love (dance, kickboxing, step) for cross training on Fridays, or try taking a barre workout on Tuesdays for your leg day. You can also skip upper body on Tuesday (only easy run) and do an Orangetheory workout on Tuesday. Please let me know if you need help shuffling things around! Instead of ADDING in more times and classes, see what you can swap for maximum effectiveness.
Strength training and half marathon plan:
These workouts use basic (but efficient) strength training moves. If you haven’t lifted weights regularly, I would make a personal training appointment to make sure your form is on point before venturing into strength training on your own. (The goal here is to keep you injury-free!) As always, talk with a doctor before making any fitness changes.
Upper body workout:
Lower body workout:
Core workouts for runners:
Diastasis recti safe exercises
Hip strengtheners are in this post! I recommend adding these in on recovery days.
I hope this helps a little!
Are you training for any races this fall?
What fitness goals are you going after right now?
xoxo
Gina
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Love this post SO MUCH thank you!
This is exactly what I needed. Love it!
This is really helpful! I’m wondering how things work when strength training is a bit more intense (think 60-90 minute sessions that focus on a specific muscle group). This is something I’ve been struggling with for a few years now and I’d really like to increase my running again, but am worried about over doing it.
Can you tell me what HMP pace is?
HMP is half marathon pace, so the ideal pace you’d like to maintain for your race
I love your plan, but do you have modifications/ extra weeks early on that you would add for someone who doesn’t run at all, or hasn’t in a long time? I cringed at the ‘2 miles easy’ for the first run! This seems more like a plan for someone who already has a decently strong running base.
i should have mentioned in the post that this plan is for those who have successfully trained for and ran a 5k and 10k. i think it’s smart to build up your mileage slowly and don’t recommend running a half unless you’ve done previous shorter races
Hi! So I am on week 10 of the half marathon training program of yours! My race day is Saturday! However I took my rest day yesterday and I did arm training today so I’m a bit ahead of schedule! I also had an appointment to do orange theory for my cross training on Wednesday but then realize that I’m supposed to take two rest days this week what do you suggest I do? I just don’t feel like I’m doing enough and I am a bit anxious for the race I know I’m ready and my 10 miles felt amazing however I’m just getting the jitters as everyone does any advice?
hi! i’m so excited for you!!
i would NOT push it this week! focus on moving and make sure you have those two off days. it will make a difference and you want to feel fresh. i would skip OFT and maybe do some light core and legs tomorrow, wed and thurs off, easy (slow and fun!!) 2 miles fri and race sat. please let me know how it goes! good luck – you’ll do amazing!
This is so helpful and came through just at the right time. I will be running the St. Jude Half Marathon in December and was trying to figure out how to incorporate strength training. Thanks, Gina!
This is awesome!!!! Thanks so much
This is exactly what I needed. Love it!
RRCA run coach and personal trainer here. I’d argue that doing lower body plus sprints and/or hill work on the same day is leg overkill. Also, remember the why. If safely and successfully completing a half marathon is the goal, running should be the main focus on running workout days. Train your goal, right?Dedicate specific days to strength training so you’re not trying to do everything all at once. Dedicate specific days to running so you can accurately prepare your body. Balance it all with rest days to avoid injury and fatigue. There’s no need to strength train every day when simultaneously training for a half. Again, train the goal. That should be the message.
Hello! Thank you so much for this training plan! It’s exactly what I’m looking for and I’m eager to get started! Do you have any reccomendations for switching the rest day? It’s a lot easier for my schedule to fit a workout in on Wed rather than Thurs but I wasn’t sure what would work best to keep things spaced out and allow for recovery. Thank you!
Thank you for this advice. I’m just forming my plan and will readjust per your recommendation.
Hi
What does 5 miles with 3 miles at HMP mean? What is HMP?
HMP = half marathon pace. this is your goal pace for the race
Hi! I’m on week 3 of this plan. I absolutely love it! I’ve always done strength training, and as little cardio as I could get away with. I’m really enjoying pushing my running!
I’m wondering about the “5 mile run, 3 miles at half marathon pace.” Does it matter how those 3 miles are interspersed? (Intervals, at the beginning, the end, etc.)
Thank you!
i’m so happy to hear you’re enjoying it!!
i would sandwich them in the middle if you can – 1 more of a slow warmup mile, 3 at half marathon pace, then 1 at a slower pace. or you can do 2 slower and 3 at HMP – whatever feels better to you!
Would you advise on running or strength training first with this plan? Thanks
I would focus on running first because you’re training for a race. When you’re not in a training cycle, I would strength train first. Whatever you do first will take the most energy
I love this and just signed up for a half 10 weeks away! a few things, do you ever do a longer last training run? for my past halfs the schedule had me do 12 miles.
Second- i have worked hard to heal my DR, but still have a gap, do you ever use KT tape to tape your abs while running long distance?
thanks!
yay, i’m excited for you! i’ve done a full half prior to the actual race, but i found that it depletes me to think about doing it again lol. i feel like once you do 10, you know you can push the next 3.1 miles and will still feel fresh, but that’s just me! it’s definitely a preference thing
i haven’t used KT tape on my abs for distance but i think it might be worth a try. it won’t fix the structural issue, but can give a little extra support!