My Full Lifting Plan as a D1 Distance Runner

Here is my full lifting plan as a D1 distance runner. Lifting is no longer optional for distance runners. This lifting plan is a non-negotiable part of training at the college level, and it matters not only for development in the sport but for longevity as an athlete in general. I built my two-day-a-week lifting plan heading into what became the biggest training block of my life, and I want to walk you through every detail of it.

Lifting Plan for a D1 Distance Runner: Why Distance Runners Need to Lift

When you break it down, the reason runners should lift is simple: to get stronger so you can produce more force into the ground. A systematic review published in Sports Medicine found that strength training improved running economy by 2 to 8 percent in trained distance runners. That is a meaningful improvement when you consider how tight the margins are at the competitive level. Better running economy means you use less energy at the same pace, and that translates directly to faster race times.

There is also the injury prevention side. Strengthening muscles, tendons, and connective tissue helps protect against the repetitive impact forces that come with running 60-plus miles a week. I have experienced this firsthand after dealing with injuries that could have been avoided with a more consistent strength program earlier in my career.

How I Structure My Lifting: Two Days Per Week

Research supports keeping strength training to two sessions per week for distance runners. One study found that an optimal training pattern may follow a 3:1 ratio of endurance to strength training sessions per week. Since I run six times every week, two weight sessions fits that model well. If you are running nine times a week with doubles, you may want to look at adding a third strength session, but for most collegiate distance runners, two days is the sweet spot.

Another study noted that beginner lifters see optimal gains by lifting only 1 to 2 sets over three days a week, while more advanced lifters see optimal gains in 3 to 6 sets with two days a week. Since I have been lifting consistently for a while now, the two-day approach with higher volume per session works best for my level of training.

Day One: Lower Body Power and Plyometrics

Day one is all about building lower body strength and incorporating plyometric work. I start with Bulgarian split squats, which I consider one of the best exercises for runners. They are a single-leg movement that closely mimics the running stride, and they target the quads, glutes, and hip stabilizers. I do three sets of six to eight reps on each leg, focusing on heavy weight and controlled movement.

Next up is Nordic hamstring curls. These are critical for hamstring strength and injury prevention. The eccentric loading in this exercise builds the kind of hamstring resilience that protects against strains during high-speed running. I use a NordStick to anchor my feet and aim for three sets of six to eight reps.

After the main lifts, I move into plyometrics. The first plyo exercise is single-leg balance on a BOSU ball, holding for 3 to 5 seconds and hopping back. It might be hard at first, but your proprioception improves quickly with consistent practice. The second plyo is jumping lunges, which are great for developing tendon stiffness. Tendon stiffness is actually a major driver of better running economy because it allows your muscles to sit in a more isometric state, causing them to expend less energy while running.

That closes out day one, and it is typically a 30 to 45-minute workout at most.

Upper Body and Core Work

For upper body, I keep it straightforward based on advice from a trusted coach: pushups, pull-ups, and dips. That is all you need as a runner. You also get good shoulder stability from holding weight during lower body lifts like squats and split squats, so additional upper body isolation work is not necessary.

For core, I include planks and side planks, which are essential for maintaining proper running posture during long efforts and late-race fatigue. A strong core keeps your hips stable and your stride efficient when everything else is breaking down.

Day Two: Strength and Tendon Stiffness

Day two shifts the focus slightly. I start with back squats, going heavy with three sets of four to six reps. Back squats build raw lower body strength and are a staple in any serious distance runner’s lifting program. The key is keeping the volume low and the weight high so you are building strength without accumulating unnecessary fatigue.

After squats, I move to single-leg Romanian deadlifts (RDLs). These target the posterior chain, specifically the hamstrings and glutes, and the single-leg component challenges your balance and hip stability. I do three sets of eight reps per leg.

I also include curtsy lunges, which hit the glutes from a different angle and work the hip adductors. Then I finish with standing banded hip thrusts for additional glute activation and tendon stiffness development.

Recovery Timing Between Running and Lifting

One of the most important findings I came across while researching for this plan is about recovery timing. A study found that you should allow at least 24 hours of recovery between a strength training session and an intensive running session for optimal gains. They also found that there should be more than 3 hours of recovery between your endurance session and your strength session. This is to ensure that your strength-related adaptations are not impairing your endurance-related adaptations.

I structure my week so that my lifting days fall on easier running days, and I always make sure there is adequate separation between hard workouts and lifting sessions.

Building a Plan That Works for You

A truly great lifting plan rotates in more exercises and introduces variation over time. I would encourage you to get out there and look for other exercises you could swap in on occasion to keep your body adapting. The exercises I have outlined here form a strong foundation, but the best results come from being consistent and gradually progressing the load over weeks and months.

If you are a distance runner who is not lifting yet, start now. It does not have to be complicated. Two days a week, 30 to 45 minutes per session, with a focus on compound lower body movements and plyometrics. The research supports it, and my own experience confirms it. This plan helped me build into the strongest and most durable training block I have ever had.

Share this with a running friend who needs to get in the gym, and let me know if you have questions about any of these exercises or how to fit lifting into your training schedule.

Want to see how nutrition fits into my training? Check out what I eat as a D1 distance runner.