What is Your Strength Goal?
Choose a strength goal to create a strength training plan tailored to you. Both options will support your running, but each has a different focus and set of benefits. Read the descriptions below (and check out the workout table) to see what’s included in each option.
You can change this at any time.
Running Focus
Prioritise strength work that directly supports your running, with an emphasis on legs and core and minimal upper-body movements.
Choose Running Focus if you:
Want to improve running performance or prepare for a race
Want to support injury prevention and running efficiency
Have limited time for strength workouts
All-Round Strength
Build strength and muscle across your whole body with a balanced mix of upper- and lower-body movements.
Choose All-Round Strength if you:
Are in the off-season or not training for a specific race
Want cross-training benefits and overall fitness
Want to build full-body strength alongside your running
How Many Strength Sessions Do I Need?
The number of strength sessions you choose to complete per week depends on your running volume, experience with strength training, and how much time you have available. More isn’t always better, consistency is key.
1 Session per Week
Best for maintaining strength alongside your running.
You might opt for 1 session if you:
Want the minimum effective dose for injury prevention
Are in a heavy running or race-focused phase
Have limited time
Are new to strength training
2 Sessions per Week
A balanced option for performance and progression.
Choose 2 sessions if you:
Want to improve strength while supporting your running
Have some experience with strength training
Are running regularly but can recover well
Want noticeable strength gains without overloading your schedule
3 Sessions per Week
Ideal for building strength and muscle.
Choose 3 sessions if you:
Have the time and recovery capacity to train more frequently
Want to prioritise strength or muscle development
Are in the off-season or a lower-intensity running phase
You can select your strength training experience level on the Runna app, as well as how long you would like your strength workouts to be. You'll also select your available equipment during setup. Your plan adapts to what you have.
Workout Types
Workouts are classified into the following types: Legs and Core, Full Body, and Upper Body. Depending on what goal and training frequency you choose you will be given a program with the following distribution of workout types
Sessions Per Week | Running Focus | All Round Strength |
1 | 1x Legs and Core | 1x Full Body |
2 | 1x Legs and Core, 1x Full Body | 1x Upper Body, 1x Legs and Core |
3 | 2x Legs and Core, 1x Full Body | 1x Full Body, 1x UpperBody, 1x Legs and Core |
4 | 2x Legs and Core, 1x Full Body, 1x UpperBody | 2x Full Body, 1x Upper Body, 1x Legs and Core |