# Running and strength training program: a complete guide > Updated: 2026-05-30 · Source: https://dorsi.ai/topics/running-and-strength-training-program Most runners I know treat strength work like an optional add-on. Something they'll get to after the race. That's a mistake. A 2023 study of recreational… I used to think I had to pick a side. Run or lift. Cardio or iron. But that's a false choice. A smart program layers them so hard runs come before hard lifts, and easy days follow both. The order depends on your goal. Run first if you're chasing endurance. Lift first if you want power. Here's where my approach differs: I let Dorsi watch my recovery and adjust today's session on the fly. That means the program adapts to how I'm actually feeling, not just some rigid calendar. It's saved me from burnout more times than I can count. I used to treat strength work like an optional extra. Something I'd get to after the race. That was a mistake. A 2023 study of recreational runners found that adding two strength sessions per week improved 5K time by 2.4% over 12 weeks. The real challenge isn't whether to do both. For me, it's how to program them together without overcomplicating things. The planning overhead alone causes workout decision fatigue, and Dorsi eliminates that decision entirely by adapting to your recovery in real time. Below, I lay out the framework for a running and strength training program that actually fits your week. ## How many runs and lifts per week should you do? For my own training, three runs and three lifts is the sweet spot. That leaves one rest day. But if you're new to combining them, I'd suggest starting with three runs and two lifts. Your body needs more recovery when it's adapting to both. Honestly, I'd rather see you do three solid sessions of each than four sloppy ones that leave you wrecked. ## Put your hardest sessions on different days I learned this one the hard way. Your toughest run (intervals, tempo) and your toughest lift (squats, deadlifts) should never land on consecutive days. That's a recipe for crushing your central nervous system. Space them with an easy day or rest in between. For me, that looks like Monday hard run, Tuesday upper body lift, Wednesday easy recovery run. Try it. Your body will thank you. ## Keep your legs fresh for key runs I’ve learned this the hard way: schedule leg day after your key runs, not before. If Saturday is your long run, I hit heavy squats on Tuesday, giving myself a three-day buffer. Doing leg day the day before a crucial run? You’ll feel heavy-legged and sluggish. I’d skip that—you’ll miss the stimulus that actually matters. ## When should you deload your running volume? I deload every fourth week by cutting my run mileage 30-40%, but I keep lifting intensity the same. Most runners deload everything and lose strength. Your CNS doesn't need a break from lifting as often. Drop the junk miles, not the heavy pulls. My joints thank me for it.