Strength Training for Your First Half Marathon
Training for your first half? A little strength work goes a long way. Here's a simple 12-week approach.
By Charlie Pearton · 29 October 2026
Why strength matters for a first half
Most first-time half marathoners are increasing their mileage more than ever before. That's exactly when injuries tend to appear. Two short strength sessions a week help your muscles, tendons and joints keep up with the extra running.
Weeks 1 to 4: learn the basics
Twice a week, 2 to 3 sets of 10 to 12:
- Goblet squat
- Romanian deadlift with dumbbells
- Reverse lunge
- Calf raises
- Glute bridge
- Side plank
Focus on technique. You should finish feeling like you could have done more.
Weeks 5 to 9: build strength
Add weight and drop the reps to 6 to 8. Swap reverse lunges for split squats and add step-ups. Introduce simple hops (pogo hops, 3 x 20 seconds). This is when you'll notice hills and late miles feeling easier.
Weeks 10 to 12: taper
Keep the weights but cut to 1 to 2 sets. Drop strength work completely in the final 5 to 7 days before race day so your legs are fresh.
Frequently asked questions
Do I need a gym?
No. Dumbbells or a kettlebell at home are enough for the first few months. A gym gives you more room to progress.
What if I only have time for one session?
One session a week is still much better than none. Prioritise squats, a hinge, single-leg work and calf raises.
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