An example you can keep
Running and strength.
Room for both.
See how two strength sessions, three easy runs and full rest days can fit together. Use it to understand the structure, then build around your own starting point.
This is an illustration for an adult already comfortable with the running shown. It is not a personalised prescription, rehabilitation plan or a reason to jump to this weekly volume.
- Monday
Strength session 1
A controlled full-body session. Keep enough energy for the rest of your week.
- Tuesday
Easy run · 25–30 minutes
Use a conversational effort. Pace is secondary to a comfortable effort.
- Wednesday
Rest
A full day without planned running or strength work.
- Thursday
Easy run · 25–30 minutes
Another comfortable outing. Shorten it if you are not recovering normally.
- Friday
Strength session 2
Repeat familiar movement patterns, with time to recover before Sunday.
- Saturday
Rest
Keep this day free of hard training.
- Sunday
Easy run · 35–40 minutes
Only use this duration if it is already within your recent comfortable running.
Make the week fit you
- Start from runs and exercise you already tolerate. Shorten or move sessions when recovery or your schedule needs it.
- Keep the full rest days. Adding a session is not automatically an improvement.
- Use the strength-plan preview to see exercises, sets, rests and progression shaped around your answers.
General information, not medical advice. Seek individual advice for symptoms, injury or medical restrictions. NHS strength guidance .