Marathon Strength Training

12 weeks. 2 workouts per week.

2 Blocks — Core. Strength.

If you are running a standard 16 week marathon training program, start this program on week 1. This provides time for 2 weeks of maintenance and two weeks of tapering before the race.

Workouts are designed for 2 sessions per week. If strength training days coincide with running days, they need to be on shorter run days. Runs should be completed first and strength sessions done second, preferably later in the day after some recovery time.

Record all of your workout scores and times, as well as the amount of weight lifted in each strength session. All kettlebell and dumbbell movements are interchangeable.

We recommend a proper 10-15 minute warm up before each workout including steady state cardio and any dynamic stretching or body prep applicable to the day’s movement patterns.

If you are new to strength and conditioning and/or these movements or exercises, we highly recommend seeking out a qualified coach or trainer to make sure you are moving in a safe, healthy way.