In order to become a well-balanced and functionally fit runner, your training schedule should incorporate strength training two to three times per week. The addition of strength training to your weekly run training will make you a stronger and faster runner with a more efficient stride, and also aid in injury prevention.

Strength training can improve your overall fitness and performance as a runner in several ways. Here are a few benefits of adding strength training to your workouts:

1. Increased muscle endurance: Strength training can help improve the endurance of the muscles you use for running, which can help you maintain your pace for longer periods of time.
2. Reduced risk of injury: Stronger muscles are better able to support joints and absorb impact, which can reduce the risk of common injuries such as knee and ankle pain.
3. Improved power and speed: Building muscle mass and strength can help you generate more power and speed during your endurance activities, allowing you to run faster and more efficiently.
4. Better body composition: Strength training can help increase muscle mass and decrease body fat, which can improve your overall body composition and make you a more efficient endurance athlete.
5. Increased bone density: Endurance sports can have a negative effect on bone density, strength training helps maintain and build up bone density which will help with the longevity of your athletic career.

It's important to note that strength training should be done in conjunction with endurance training and not replace it. Therefore, it's important to find the right balance and not overdo it as that can lead to injury and burnout.

Have fun enjoy your time at the gym!