Why Use the Off-Season for Strength?
During a build-up to a race, most of your energy goes to running. Strength work is often squeezed in or left out. The off-season, when mileage is lower and there is no race to peak for, is a good time to do the opposite: train strength more seriously, address weak points, and arrive at your next training block better prepared.
Strength training is widely recommended for runners as a way to support running economy and resilience, though the size of the benefit varies between people. Treat this plan as a framework, and adjust it to your history, injuries, and time.
The Plan at a Glance
A common way to organize the off-season is periodization: moving through phases that each have a different aim. A simple three-phase version runs over roughly 12 weeks:
| Phase | Weeks | Aim |
|---|---|---|
| Stability | 1 to 4 | Movement quality, single-leg control, core, tissue tolerance |
| Strength | 5 to 8 | Heavier loads, lower reps, build force |
| Power | 9 to 12 | Fast, springy movements, plyometrics, bridge back to running |
Adjust the lengths if your off-season is shorter or longer. Two sessions a week is a reasonable target; three is possible if running is light.
Phase 1: Stability (Weeks 1 to 4)
The goal is to prepare joints and tendons for heavier work and to clean up how you move.
- Bodyweight or light squats, 2 to 3 sets of 10 to 12
- Reverse lunges, 2 to 3 sets of 8 to 10 per leg
- Glute bridges, 2 to 3 sets of 12 to 15
- Single-leg Romanian deadlifts, 2 sets of 8 per leg (see exercises for stronger hamstrings)
- Planks and side planks, 2 to 3 sets of 20 to 40 seconds
- Calf raises, 2 to 3 sets of 12 to 15
Keep the effort moderate. You should finish sessions feeling that you could have done more.
Phase 2: Strength (Weeks 5 to 8)
Now increase the load gradually. Sets of 4 to 8 reps are typical.
- Squats or goblet squats, progressing to barbell, 3 to 4 sets of 5 to 6
- Deadlift or trap bar deadlift, 3 sets of 4 to 6
- Split squat or step-up with load, 3 sets of 6 to 8 per leg
- Hip thrust, 3 sets of 8 (more in our glutes workout routine for the gym)
- Single-leg calf raise, 3 sets of 8 to 12
- Core: Pallof press and ab wheel or dead bugs, 2 to 3 sets
Add weight in small steps (progressive overload) when you complete all reps with good form. If a joint complains, reduce the load and consider seeing a professional.
Phase 3: Power (Weeks 9 to 12)
The final phase turns strength into quicker, more elastic movement and begins to reintroduce running work.
- Box jumps (step down, rather than jump down), 3 sets of 3 to 5
- Squat jumps or countermovement jumps, 3 sets of 5
- Bounding or skipping drills, short and controlled
- Medicine ball throws, 3 sets of 5
- Maintain one or two heavy lifts, such as deadlift or split squat, at lower volume
Keep plyometrics low in volume at first, since landing forces are high and tissues need time to adapt. Do them when fresh.
A Sample Week
| Day | Session |
|---|---|
| Monday | Strength session A (squat pattern, hip hinge, core) |
| Tuesday | Easy run or cross-training |
| Wednesday | Rest or mobility |
| Thursday | Strength session B (single-leg, hip thrust, calves, core) |
| Friday | Easy run |
| Saturday | Longer easy run or cycle |
| Sunday | Rest |
Keep running easy and short enough that you recover for lifting. Some runners cut their mileage by a third to a half in the off-season; use what feels sensible.
Cross-Training and Mobility
Cycling, swimming, or the elliptical can maintain fitness with less impact. Pilates is another option; see is Pilates good strength training for runners. A short mobility routine for hips, ankles, and upper back on non-lifting days is helpful, and yoga is an option some runners enjoy.
Returning to In-Season Training
When mileage rises again, do not drop strength work completely. Move to one session a week, or two shorter ones, focusing on the main lifts at lower volume. Skip the heaviest session in the days before a race or a key workout.
FAQ
How long should an off-season strength plan last?
Many runners use 8 to 16 weeks. Twelve weeks is a convenient length for three four-week phases.
Will lifting make me heavier or slower?
Moderate-rep strength work does not usually add much size, and the added strength may help running. Body weight changes depend on many factors, including diet.
Should I stop running?
Not necessarily. Most runners keep some easy running to maintain a base, or replace some of it with cross-training. Take a complete break if you are recovering from injury or burnout.