Faster paces. Stronger finishes.
Half marathon and 10k times are won on power and economy as much as endurance. We build a strength plan that sharpens your stride, protects your legs through faster training weeks, and helps you close hard on race day.
Why speed-focused runners benefit most from strength
At half marathon and 10k pace, force production and running economy matter more than at slower marathon pace. Strength training — particularly heavy, low-rep compound lifts and plyometric work — directly improves both, which is why many club runners see quicker gains from strength work at these distances than marathoners do. The plan is built to complement your speed sessions, not compete with them: strength days are placed away from your hardest interval or tempo sessions so you arrive fresh for both.
What's in a half marathon / 10k strength block
Typical sessions include: • Heavy squat and hinge variations for raw force production • Plyometrics and reactive strength work for stride power • Single-leg strength to hold form at faster cadences • Core and postural work for late-race form under fatigue • Calf and tendon loading to handle higher-intensity impact We periodise the plan around your race calendar, tapering volume in race week while keeping intensity low but present.
Why clients choose us
- Improved running economy at race pace
- More power in your stride and finishing kick
- Reduced injury risk through faster training blocks
- Sessions scheduled around your speed work
- A plan that peaks with your race calendar
- A coach who understands club-level running training
What's included
- Free consultation and movement screen
- 8-12 week periodised strength plan
- 2 sessions per week, tapering into race week
- Hands-on coaching on every lift
- Coordination with your existing run training plan
- Weekly check-ins and adjustments
Frequently asked questions
Is strength training useful for a 10k or just longer distances?
Very useful for a 10k. At faster paces, stride power and running economy matter more, and strength training directly improves both — often with a faster payoff than for marathon training.
How long before my half marathon should I start?
8-12 weeks gives enough time to build genuine strength and taper it sensibly into race week. Starting later than that still helps, but the gains will be smaller.
Will two strength sessions a week be too much alongside speed work?
Not if it's coordinated. We schedule strength sessions away from your hardest interval or tempo days, and reduce volume in the week of any key race or time trial.
Can strength training help me hit a specific pace target?
Yes — improved running economy from strength work means you use less energy at any given pace, which is one of the most reliable ways to close the gap on a pace goal alongside your run training.
What clients say
"When I started training with Pearton Performance, I initially thought I would do just four sessions and be on my way! Well, ten months later I'm still going weekly to our 1:1 sessions and I also attend the fantastic bootcamps. I now have more strength, energy and stamina than I t…"
"Charlie has been extremely helpful in reaching my fitness goals. I wanted to lose weight and so far I have lost 19% of my body weight in fat. He always makes sure to tailor the training to my needs and schedule and helps motivate and keep me on target. He has been an absolute ple…"
"I began attending bootcamp and, later, doing PT sessions with Charlie in order to help improve my running times. I feel the time with him has enhanced my existing training and Charlie's past experience as a competitive runner himself has been invaluable. He has given me lots of t…"
Train with a coach who actually listens.
Apply for coaching and we'll book a free consultation to map out your next 12 weeks.