How to Progress Strength Training Across a 16-Week Training Block
October 28, 2025
By Coach Collen McLain
6 min to read
Kinesis Integrated is a personalized strength training app for endurance athletes. Trusted by Olympians and elite athletes, our app helps you build strength, prevent injuries, and hit new PRs.
If you’re an endurance athlete or recreational runner looking to build strength safely and effectively, understanding how to progress your strength training across a training block is crucial. Whether you’re in Boulder, Chicago, or NYC, structured strength progression will help you stay injury-free and perform at your peak when it matters most.
Start With a Comprehensive Movement Assessment
Before diving into a new strength training block, begin with a full movement assessment especially if it’s been a while since your last block or if you’re new to strength work.
A comprehensive movement assessment identifies muscle imbalances, mobility restrictions, and areas of weakness that could increase your risk of injury. The easiest way to start is with the free comprehensive movement assessment on the Kinesis App. If you’re near Boulder, Colorado swing by and schedule with one of our experts.
Once you’ve identified your weak points, prioritize them early in your program. Addressing limitations upfront helps you move efficiently, reduce injury risk, and get more out of your sport-specific training.
Why a 16-Week Strength Training Block?
At Kinesis, we recommend at least a 16-week training block because it provides enough time to:
Build foundational strength
Progress intensity safely
Align with your endurance training phases
This framework supports athletes training for major events whether it’s a marathon, triathlon, or cycling race and can be adjusted based on your goals and training background. Consistency is just as important to strength training as it is to endurance training. While this article lays out recommendations for 16 weeks. Stacking years of consistent work will pay the biggest dividends.
Weeks 1–2: Reintroduction Phase
Running Focus: Rebuilding endurance and movement patterns
Strength Training Focus: Reintroduce fundamental movements
During these first two weeks, focus on executing proper movement rather than chasing numbers. If your assessment revealed weak adductors, for example, spend time on Copenhagen planks and other stabilizing exercises.
Main lifts: 50–70% of your 1RM (one-rep max), emphasizing full range of motion.
Secondary lifts: Begin with bodyweight or light resistance to ensure movement quality.
Accessories: Moderate volume is fine some muscle soreness early on is expected.
Weeks 3–6: Volume Building Phase
Running Focus: Building aerobic base and endurance
Strength Training Focus: Increase total training volume
Now it’s time to build on your foundation. Increase volume while keeping intensity moderate.
Main lifts: 55–75% of 1RM, about 24 total reps per lift
Secondary movements: Begin adding light weights if you haven’t already
Accessories: Progress difficulty if movement is proficient for example if you can perform 3x15 Copenhagen planks, raise the height of your bench.
This phase builds the muscular endurance needed for higher-intensity training later on.
Weeks 7–10: Intensity Phase
Running Focus: Sharpening aerobic power and tempo work
Strength Training Focus: Shift from building volume to building intensity
This is when your sport training starts to intensify and your strength training should too.
Main lifts: 75–85% of 1RM, 12–15 total reps
Limit to ~5 reps per set at 75% and no more than 2 reps at 85%
Secondary lifts: Maintain moderate-heavy weights with good technique
Accessories: Maintain difficulty, emphasizing control and range
You’ll start to feel stronger and more powerful here, critical for race preparation.
Weeks 11–14: Peak Strength Maintenance
Running Focus: Race-specific workouts
Strength Training Focus: Maintain strength, manage fatigue
Fatigue will be high during this period, so keep your strength work consistent but avoid adding new exercises. Stick with movements your body knows well—this is not the time to experiment.
Maintain both volume and intensity from previous phase
Keep your movement patterns stable
Focus on recovery and mobility
Your strength training now supports your race preparation rather than driving new adaptation.
Weeks 15–16: Taper and Race Readiness
Running Focus: Sharpen and recover for race day
Strength Training Focus: Maintain neuromuscular activation and feel fresh
As coaches love to say, “the hay is in the barn.” During these final two weeks, reduce volume while keeping intensity moderate to high.
Main movements: 60–80% of 1RM, about 10 total reps per session
Speed of movement: Keep it high to maintain power output
Secondary lifts: Simplify (e.g., replace Bulgarian split squats with step-ups)
Accessories: Move to isometric holds (e.g., Copenhagen hold)
This phase primes your nervous system for peak performance without adding unnecessary fatigue.
Final Thoughts
Strength training is a key piece of endurance performance—but it should complement your sport, not compete with it. The best results come when your strength and sport-specific programs are coordinated.
Consider using the Kinesis App to align your strength training with your running, cycling, or swimming schedule. With smart planning, you’ll train harder, recover faster, and perform better on race day.
FAQ: How to Progress Strength Training Across a 16-Week Training Block
Why does Kinesis recommend a 16-week strength training block?
At Kinesis Integrated Performance in Boulder, CO, we’ve found that 16 weeks provides the ideal timeframe to build foundational strength, progress intensity safely, and align strength training with endurance phases. This structure allows your body to adapt gradually, minimizing injury risk while maximizing performance gains. Shorter cycles can work—but the biggest results come from stacking consistent, structured training over time.
How should I adjust my strength training if I’m new to lifting?
If you’re new to strength training, start with a comprehensive movement assessment to identify imbalances or limitations. Then, begin with bodyweight and low-load movements that emphasize proper technique and range of motion. The Kinesis App includes a free movement and strength assessment to help you build a safe, individualized foundation before increasing load or complexity.
Can I still run while following this 16-week strength block?
Absolutely. This program is designed to complement endurance training, not replace it. During higher-volume running phases, reduce strength training intensity or total volume slightly to manage fatigue. Your goal is to blend both effectively so you’re strong and fresh for your key workouts and races.
How heavy should I lift during different phases?
The intensity of your lifts should progress gradually across the 16 weeks:
Weeks 1–2: 50–70% of 1RM — prioritize technique through a full range of motion over load.
Weeks 3–6: 55–75% of 1RM — build volume and endurance.
Weeks 7–10: 75–85% of 1RM — increase intensity for power development.
Weeks 11–14: Maintain strength with stable loads and controlled fatigue.
Weeks 15–16: Drop to 60–80% of 1RM, focusing on speed and precision for race readiness.
This progression ensures your strength work supports your sport training, not competes with it.
What’s the purpose of the taper phase (weeks 15–16)?
The taper phase reduces training volume while maintaining intensity to keep your nervous system sharp. This allows fatigue to dissipate while maintaining strength and explosiveness for race day. Think of it as “polishing” your performance so you feel primed, not tired, when it matters most.
How does strength training improve endurance performance?
Properly structured strength training helps endurance athletes:
Improve running and cycling economy
Enhance force production and stability
Increase resilience to fatigue and impact forces
Prevent common overuse injuries
In short, you’ll move more efficiently, maintain pace longer, and recover faster between sessions.
Can strength training help prevent injuries?
Yes. A well-designed program strengthens key stabilizers (hips, core, and lower legs), improves joint mobility, and corrects movement compensations. At Kinesis, our movement assessments identify these weaknesses so your strength plan specifically targets the root causes of potential injuries—keeping you healthy through your full training cycle.
Should I change my exercises every block??
Not necessarily. Consistency builds adaptation. Stick with your core movement patterns (like squats, deadlifts, and lunges) for several cycles, then modify variations or loading strategies as you advance. Save new or complex exercises for the offseason or base phases when fatigue is lower and skill learning can occur safely.
How often should I reassess my movement and strength?
We recommend reassessing every 12–16 weeks—ideally at the start of each new block. Reassessments help you track progress, monitor asymmetries, and ensure your program evolves with your current needs.You can complete this via the Kinesis App or schedule an in-person assessment at Kinesis Integrated Performance in Boulder, CO.
What makes Kinesis Integrated Performance different?
Kinesis isn’t just a gym, it’s a performance lab. We combine science-backed assessments, individualized coaching, and integrated programming to help endurance athletes perform at their best. From recreational runners to elite Ironman competitors, we build strength programs that translate directly to better performance on the road, trail, or track.
Ready to Take the Next Step?
Start your next strength block with precision and purpose.
Take the free comprehensive movement assessment inside the Kinesis App, or visit us at Kinesis Integrated Performance in Boulder, Colorado for a full in-person evaluation.
Train smarter. Move stronger. Perform better.
At Kinesis, we help endurance athletes stay healthy and perform year-round. Whether you’re training for Boston, UTMB, or your local 10K, our strength plans plug into your routine and make you stronger where it counts.
Our app auto-builds a race-specific plan in minutes so you climb harder, descend cleaner, and finish fresher. Start for free here.
