Weight training is essential for 5K and 10K runners — it builds strength, improves running economy, prevents injuries, and enhances finishing speed. Below is a structured plan tailored for runners targeting these distances.
Goals of Weight Training for 5K–10K Runners(weight training for runners)
Increase power and efficiency — stronger muscles produce more force with less effort.
Improve endurance — strength training enhances muscle fatigue resistance.
Prevent injuries — strengthens joints, tendons, and stabilizers.
Support posture and form — especially in the final kilometers of a race.
Training Frequency
2–3 sessions per week, non-consecutive days (e.g., Tuesday–Friday or Monday–Thursday). Each session: 45–60 minutes.
Sample Weight Training Plan
1. Lower Body (Running Power & Stability)
Exercise
Sets
Reps
Focus
Squats (Bodyweight → Barbell)
3–4
8–10
Quad, glute, core strength
Deadlifts (Romanian or Conventional)
3
8
Hamstrings, posterior chain
Lunges / Step-ups
3
10 each leg
Balance & single-leg power
Calf Raises
3
15–20
Ankle stiffness & propulsion
Glute Bridge / Hip Thrust
3
10–12
Glute activation
2. Upper Body (Posture & Arm Drive)
Exercise
Sets
Reps
Focus
Push-ups / Bench Press
3
10–12
Chest & shoulder stability
Pull-ups / Lat Pulldown
3
6–10
Back & posture control
Dumbbell Shoulder Press
3
10
Arm swing strength
Plank Row (Renegade Row)
3
8 each side
Core & shoulder stabilization
Core (Stability & Efficiency)
Exercise
Sets
Reps/Time
Focus
Plank / Side Plank
3
30–60 sec
Core endurance
Dead Bug
3
10 each side
Core control
Russian Twist
3
15
Oblique strength
Pallof Press
3
10
Anti-rotation stability
Example Weekly Schedule
Day
Workout
Mon
Easy run + Core
Tue
Weight training (Lower + Core)
Wed
Tempo / Intervals
Thu
Weight training (Upper + Core)
Fri
Easy run or rest
Sat
Long run
Sun
Rest or yoga/stretching
Progression Tips
Start light (bodyweight or dumbbells); master form first.
Progress by adding weight or reducing rest (60–90 sec).
In race season, reduce to 1–2 lighter sessions per week to maintain strength without fatigue.
Common Mistakes to Avoid
Lifting heavy too close to speed workouts or races.
Neglecting single-leg work (important for runners!).
Ignoring mobility and warm-up.
Overtraining legs — balance with recovery and nutrition.
