How should my strength training change throughout my running season?
Yes, your strength training should be periodised, meaning it should change in focus, volume, and intensity to align with the different phases of your running season. This helps manage overall training load and ensures strength work supports your running goals. Here’s a general model:
- Off-Season / General Preparatory Phase:
Strength Focus: Highest strength training volume. Develop foundational strength, address imbalances, improve movement patterns, and potentially build some muscle.
ST Variables: 2-3 sessions/week. Moderate to increasing intensity (e.g., 3-6 sets of 8-15 reps).
- Base Building / Specific Preparatory Phase:
Strength Focus: Transition to maintaining strength and improving running-specific power. Plyometrics can be introduced if a strength base exists.
ST Variables: Typically 2 sessions/week. High intensity for key lifts (e.g., 2-6 sets of 2-6 reps), carefully managed plyometrics.
- Build-Up / Pre-Competition / Peak Mileage Phase:
Strength Focus: Primarily maintenance of strength and power, avoiding interference with key runs. Focus is on retaining adaptations without causing fatigue.
ST Variables: Reduced to 1-2 sessions/week (sometimes just once). Significantly reduced volume, but intensity can be maintained for key power/explosive movements (e.g., low reps, performed with maximal speed or heavier weight for very low reps).
- Taper / Competition Phase:
Strength Focus: Minimal intervention. Aim to maintain neuromuscular activation and mobility without any fatigue.
ST Variables: 0-1 very short, very light session per week (often eliminated in the final 7 days). Light mobility, bodyweight activation exercises (e.g., glute bridges).