ADDING STRENGTH TRAINING TO MY HALF MARATHON TRAINING: Vlog - That Running Guy

Aug 13, 2025

Intro: We’re breaking down the key lessons from ADDING STRENGTH TRAINING TO MY HALF MARATHON TRAINING: Vlog by That Running Guy. It’s a fantastic watch, and we’ve summarized the actionable takeaways so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The runner adds dedicated glute‑ and hamstring-focused strength sessions on non‑running days to stay injury‑free and keep his legs “bullet‑proof.”
Most runs stay in the aerobic zone (≈8:08 min/mi easy pace), building a strong endurance base.
Simple body‑weight moves (chair hip‑thrusts, quadruped leg raises, and ankle‑pull‑ups) are all you need – no fancy equipment required.
A short, progressive threshold run is used to sharpen speed before the weekend long run. This is just one way to build speed; for a deeper dive into other effective methods, explore our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Workout Example Strength Day (Wednesday) – 3 sets × 10 reps each leg:

Chair Hip‑Thrust – Place one foot on a chair, keep the other leg at a 90-degree angle, engage your core, lift your hips, and then lower. 10 reps per leg.
Quadruped Leg Raise – On all fours with a straight back, lift one leg to about 90 degrees, point your toes, hold briefly, and lower. 10 reps per leg.
Ankle‑Pull‑Up (Band optional) – While seated, loop a band or towel around your ankle, pull your leg up to 90 degrees, and lower slowly against the resistance. 10 reps per leg.

Run Day (Saturday) – 2‑mile progression: 1 mi @ 6:30, 0.5 mi @ 6:20, 0.5 mi @ 6:14, final 0.07 mi @ 6:07 (total ≈1.94 mi). This progression structure is excellent for building speed endurance over longer distances. For shorter, faster events, runners often use different approaches, which you can explore in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Easy Long Run (Sunday) – 10 mi at ~8:08 min/mi, staying comfortably in the aerobic zone.

Closing Note: Try adding the strength circuit to your week and keep your runs comfortably aerobic. Then, add a short progression run to feel the speed lift. The principles of combining strength and smart running are universal, whether you’re training for a half or looking to conquer your next race. For more race-specific strategies, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Adjust the paces to match your own fitness in the Pacing app, and keep crushing those goals! 🚀