{"id":461672,"date":"2026-02-06T06:07:16","date_gmt":"2026-02-06T06:07:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/461672\/"},"modified":"2026-02-06T06:07:16","modified_gmt":"2026-02-06T06:07:16","slug":"how-to-strength-train-for-a-5k-plus-a-4-week-plan-to-make-you-stronger-and-faster-over-the-distance","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/461672\/","title":{"rendered":"How to strength train for a 5K \u2013 plus, a 4-week plan to make you stronger and faster over the distance"},"content":{"rendered":"

When you\u2019re gearing up for a half marathon<\/a> or marathon<\/a>, adding strength training<\/a> to your routine makes sense \u2013 it helps your joints to withstand all those miles and builds your stamina for the main event. But if you\u2019re targeting a 5K<\/a>, which seems so much easier on your body in comparison, is hitting the weight room really necessary?<\/p>\n

According to Matt Jones<\/a>, a personal trainer, running coach and founder of Run Strong Academy, the answer is yes. \u2018Whether you\u2019re training for a 5K or an endurance event, the fundamentals of strength work are very similar \u2013 you\u2019re building a more robust base to spring off from during the race and minimise your chances of getting injured,\u2019 he adds. \u2018But because a 5K is a shorter and faster distance, there\u2019s even bigger potential for added power and explosiveness.\u2019<\/p>\n

We asked the experts for their top tips on how to strength train for your fastest 5K \u2013 so here\u2019s what you need to know.<\/p>\n

Why strength training will improve your 5K performance<\/p>\n

To put it simply, whether you\u2019re tackling a 5K, a mile<\/a> or something a lot longer, getting stronger helps to boost your running power while reducing your risk of injury. <\/p>\n

\u2018Training for a 5K is definitely different in terms of intensity and volume than training for something like a half marathon or marathon, but this doesn\u2019t mean that strength training isn\u2019t important,\u2019 says Meg Takacs, a running coach and founder of the Movement & Miles<\/a> app. \u2018The biggest factor when it comes to strength training is focusing on what works for you and your body to get across the finish line injury-free and as efficiently as possible.\u2019<\/p>\n

A large 2024 systematic review and meta-analysis, published in Sports Medicine<\/a>, backs up the importance of strength training for runners. Specifically, it suggests that high-load strength training (which equals at least 80% of the weight that you can lift for only one rep, or your one-rep max), submaximal load training (which sits between 40% and 79% of your one-rep maximum) and plyometrics<\/a> all led to small to moderate improvements in running economy after at least three weeks of training. <\/p>\n

Meanwhile, another systematic review and meta-analysis, published in 2022 in Sports Medicine Open<\/a>, found that heavy resistance training may even have an advantage over plyometrics when it comes to improving running economy and time trial performance. It also found that the longer you train, the better the improvement. <\/p>\n

The benefits of these strength gains are all the more apparent in a 5K, says Jones, who notes that the shorter distance is well suited for power. \u2018Building stronger glutes and hamstrings allows us greater speed potential, while upper-body moves can make for an efficient arm drive \u2013 this comes in handy when you\u2019re letting it rip in a 5K,\u2019 he says. <\/p>\n

The best strength training exercises for a 5K<\/p>\n

Start with exercises that target your lower half, says Jones. \u2018The majority of runners will do very well to build their lower body and glutes in particular,\u2019 he says. \u2018A common problem runners face is that their glutes aren\u2019t \u2018switched on\u2019, which can lead to lower-back tightness, tight hamstrings, poor posture and knee injuries.\u2019<\/p>\n

Your glutes<\/a> are the biggest muscle in your body and strengthening them will give you a more powerful stride. Jones recommends squats<\/a>, glute bridges<\/a> and unilateral exercises, such as lunges<\/a> and step-ups<\/a>. <\/p>\n

Takacs also recommends unilateral moves, along with plyometrics, abduction and adduction moves, upper-body moves for better posture and core exercises<\/a>. Jones agrees that upper-body moves \u2013 like dumbbell rows and hammer curls \u2013 should have a place in your strength routine to improve your posture and arm swing<\/a>. <\/p>\n

As a general rule, doing three sets of eight to 12 reps is a good place to start. <\/p>\n

Mixing in some plyometrics<\/a> is especially helpful when prepping for a shorter race \u2013 and as Takacs notes, they help with stability, ground force absorption and ankle strength. She recommends that beginners start with bodyweight exercises like bilateral\/unilateral hops, drop jumps or skater jumps and that more advanced athletes focus on box jumps and complex plyometric movements like drop jumps to side leaps. With plyometrics, Jones advises trying five sets of five reps, with two to three minutes of rest in between.<\/p>\n

At the end of the day, though, you are still in charge of your schedule. \u2018The moves that you choose to focus on depend upon your experience, current level of fitness and goals,\u2019 says Takacs. If it\u2019s your first 5K or you just want to cross the finish line injury-free, she suggests getting a gait analysis to spot imbalances, then working to strengthen your weakest areas. <\/p>\n

How to add strength to your 5K training schedule<\/p>\n

As little as two strength workouts per week<\/a> is enough to produce big benefits, say both Jones and Takacs \u2013 and each workout can be as brief as 20 minutes. Try lifting on various days and see what gives you the biggest boost. <\/p>\n

\u2018All athletes respond differently to different stimuli,\u2019 says Takacs. For example, she says that she likes running and lifting on separate days, but knows athletes who like to keep hard days hard and do strength sessions on the same day as speedwork<\/a>. \u2018It\u2019s all relative to the individual athlete.\u2019
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If you\u2019re going to do a running workout and strength session on the same day, it may be more beneficial to run first \u2013 and always consider the time of day, too. As per a study published in the European Journal of Sport Science<\/a>, high-intensity strength training was found to reduce runners\u2019 time to exhaustion when they ran later that same day. As such, the researchers concluded that letting your body recover for at least six hours after a strength session before running is important if you want to maintain your aerobic performance. <\/p>\n

Sample strength training plan for a 5K<\/p>\n

Here\u2019s an example of how to incorporate strength training into your week, then build on it. Keep your sets and reps consistent from week to week, suggests Jones, but add weight to make sure that you keep progressing as you get stronger.
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\"strength<\/p>\n

Save plan for mobile<\/a> Download PDF to print<\/a> <\/p>\n

Don\u2019t forget that the above plan is just a sample, though \u2013 the best strength training plan for you is unique to your experience, your lifestyle and your goals for the 5K. \u2018Trial and error has to happen in order for you to find what works best for you,\u2019 says Takacs. <\/p>\n

Try our marathon plans for free<\/p>\n

Fancy giving our marathon plans a try? For a limited time only, we\u2019re giving customers the chance to unlock 14 days of free access to our complete training plan library on the Runner\u2019s World UK app.<\/p>\n

UNLOCK ACCESS HERE<\/a><\/p>\n

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