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Strength and Conditioning for a 12 week run program

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Strength and Conditioning for a 12 week run program


Dan Holmes

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12 Weeks

Plan Description

This strength and conditioning program has been designed around a 12 week cycle and is based on doing three sessions per week. One of these is a longer 60 minute session, the remaining two are shorter 30 minute sessions that can be performed after an easier run day.

The program has been divided into 5 blocks, described below:

4 weeks of basic strength
3 weeks of balance & stabilization work
2 weeks of plyometric work
2 weeks of general maintenance
1 week of race prep

These can be extended/shortened, depending on your training plan and should complement your run training, rather than inhibit it.
Perform the exercises perfectly, focusing on form rather than speed or weights lifted.

*You may wish to shuffle the days around according to how your run week is structured, this has been designed around the idea that your harder runs in the week are Tuesday and Friday, with your long run at the weekend on a Sunday.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
02:47:00 01:00:00
Other x1
00:02:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:47:00 01:00:00
00:02:00 00:30:00

Training Load By Week

Dan Holmes

Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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