# Running and strength training: a weekly plan > Updated: 2026-05-28 · Source: https://dorsi.ai/topics/running-and-strength-training-weekly-schedule Most runners know they should lift. But when you're already managing mileage, intervals, and recovery, adding strength sessions feels like a second job… I see a lot of people trying to fit both running and lifting into one week and burning out by Wednesday. Here's what actually works: three strength sessions and two runs, with at least one full rest day. The order matters too, run after your upper body day, never after leg day. If you're doing more than that, you're likely overtraining. The schedule below lays out the exact weekly split I recommend. Most runners know they should lift. But when you're already managing mileage, intervals, and recovery, adding strength sessions feels like a second job. The problem isn't motivation, it's scheduling. A 2021 meta-analysis found that runners who did two strength sessions per week cut injury risk by 50%. That's a big enough payoff to make the logistics worth solving. Dorsi helps you build that mixed schedule without guesswork, adapting based on your recovery and training load. Below we cover how to split runs and lifts across the week, what to prioritize when time is tight, and how to avoid the decision fatigue that derails most plans. ## Pick your priority: run or lift? Most people try to do both equally and end up mediocre at both. Decide what matters more right now. If you're training for a half marathon, runs get first dibs on fresh legs. If you're chasing a deadlift PR, strength comes first. That choice dictates everything else. ## Stack hard runs with hard lifts. Put your toughest run and your heaviest lifting session on the same day. Sounds counterintuitive but it works. You get one truly taxing day followed by a recovery day. The alternative, spreading hard efforts across separate days, leaves you with no true easy day. Try Tuesday: squat + intervals, Thursday: recovery run + light accessories. Sunday: long run. ## How much rest between running and lifting? At least four to six hours if you're doing both in one day. Less than that and CNS fatigue from squats will trash your interval pace, or deadlift form will suffer after a tempo run. Morning lift, evening run is ideal. If you can't split them, do the priority session first. The second session will feel harder, accept it and adjust volume. ## Watch recovery across the whole week. A single hard day won't break you. Five consecutive days of insufficient recovery will. Monitor your resting heart rate and HRV trends. Apple Watch gives you a decent baseline for that. If morning HRV drops more than 10% from your average for two days, swap a session for zone 2 work or take a full rest day. Ignoring this will cost you 15, 20% of your effective training volume. ## FAQ ### How many times a week should I run and strength train? For most lifters, three days of each works. I'd run three times (two easy, one hard) and lift three times (upper/lower splits or full body). That's six sessions total. If you're new, start with two of each and build up. The key isn't the number, it's consistency. Dorsi adjusts your runs and lifts based on real recovery, so you're not guessing when to go hard. ### What is the 3 3 3 rule for training? Not familiar with a universal 3-3-3 rule in strength training. Some use it as a protocol: three exercises, three sets, three reps for a specific goal. Others mean three days on, three days off. Honestly, it's not a standard I'd follow blindly. Dorsi doesn't use fixed rules, it reads your body's readiness and builds sessions around that. Talk to your coach, not a rule. ### Can I lift weights while taking Zepbound? Yes, but with caution. Zepbound suppresses appetite, so you might under-eat. That kills recovery and performance. Start light, monitor energy. I'd prioritize protein intake and lift at a moderate intensity. Dorsi's adaptive algorithm accounts for fatigue, so it'll reduce volume if your recovery markers dip. Consult your doctor first, weight loss meds aren't a training license. ### What is the 5-3-1 rule? If you mean Jim Wendler's 5/3/1, it's a periodized strength program: cycle of 5 reps, 3 reps, then 1 rep at increasing percentages of your max. Works best for intermediate lifters chasing strength. Not ideal if you're also running, because it lacks auto-regulation. Dorsi can incorporate 5/3/1 principles but adjusts based on daily recovery, something Wendler's program doesn't do.