Run and Lift
A half marathon block with two lifting days that protect your long run instead of wrecking it. Built around your race date.
For
Runners who want to get stronger
Length
16 weeks
Sessions
5 sessions a week: 2 lifting, 3 running
Equipment
A gym with a rack, plus your running shoes
Lead coach
Sam Okafor
How this program runs
Your coach rewrites the plan every Sunday from what you logged, so the weeks below are where you start, not where you have to stay.
Who it is for
Runners training for a 10K or a half marathon who keep getting hurt, or who want to keep the strength they built last winter. We plan backwards from your race date.
How the 16 weeks run
Lifting days sit away from your long run and your speed session. Heavy lower body work fades out three weeks before the race; upper body and trunk work continues. Runs sync from Strava or Garmin.
What your coach watches
Weekly mileage against how your legs feel, heart rate drift on easy runs, and whether your lifts are costing you your long run.
Your first coached week can start two days from now
Book a 20 minute call. If coaching is not the right fit for you, your coach will say so and point you somewhere better.