
Whether you're preparing for a 5K, 10K, half marathon, marathon, or a trail race with a custom distance and elevation, your plan will be built around your body, goals, and running needs. Every aspect of your training is personalized to support your progress as a strong, efficient, and resilient runner.
The program combines weight training and mobility work tailored specifically for runners. You'll build the strength needed to power up hills, maintain form on long runs, and move pain-free across all types of terrain. Mobility exercises are integrated to improve joint function, reduce stiffness, and help you recover faster—making your running feel smoother and more controlled.
To keep you motivated and on track, you'll have weekly accountability check-ins with your online personal trainer.
Plus, you'll get full access to the Desire Fitness app, where you can track your progress and get feedback are all in one place. It’s not just a training plan—it’s an ongoing coaching relationship built to help you run faster and longer.

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Weight Training to Improve your Speed and Power
One of the primary advantages of weight training for runners is the significant boost in speed and power. Stronger muscles lead to increased power output. A study by the Journal of Strength and Conditioning Research found that runners who engaged in strength training increased their running economy by up to 6%. This means they were able to run more efficiently, using less energy over long distances.
Incorporating strength exercises and plyometrics can develop the muscle fibers critical for speed. Adding one to two strength sessions a week can help many runners improve their race times substantially.
Preventing Injuries with a Weight Training Program for Runners
Injuries are a common hurdle for runners, especially those who increment their intensity without proper preparation. Weight training increases muscle and connective tissue strength, making them better equipped to handle the stress of running. For example, focusing on lower body lifts also strengthens smaller, often neglected muscles, reducing the risk of common injuries like IT band syndrome, shin splints, and runner's knee. The American Academy of Physical Medicine and Rehabilitation suggests that strength training can cut the risk of injury for runners by nearly 50%.
Also, having a strong core supports proper running form, which is crucial for minimizing injury. By dedicating one or two sessions each week to core and leg strength exercises, runners can maintain a more balanced body, lowering their chances of getting hurt.
Weight Training for Trail Running
For trail runners, the diverse and challenging terrain can be demanding compared to road running. Engaging in weight training and stabilization exercises readies the body for navigating unpredictable terrain and handling elevation changes while running.
Incorporating exercises that focus on balance, stability, single leg work, and core is essential for any trail runner's race program.
Faster Recovery Times
Another often-overlooked advantage of weight training is its positive effect on recovery times. Strength training can help reduce muscle soreness and damage from long runs. There is data that suggests athletes who incorporate resistance training into their routines experience muscle recovery rates faster compared to those who focus solely on endurance training alone. This improvement in recovery means you can maintain a higher training volume without the risk of burnout or injuries, essential for those training for a half marathon or ultra marathon.
Custom Race Program
Navigating your training regimen alone can be daunting for many runners. Collaborating with a personal trainer can provide significant advantages. Desire Fitness will create a custom race plan tailored to your individual goals, injury prevention, nutritional requirements, and fitness levels. Programs can be made for 10k, half marathons, or marathons.
By balancing running with strength training, you can prepare to become a faster, more resilient runner.
Start your custom weight training for runners program today and discover how it can reshape your running experience, leading you toward your personal best while staying injury-free!