Marathon Strength Training - 12 Week
How it works.
2 workouts a 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.
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.
Equipment list: We recommend 3 pairs of kettlebells — Light, moderate, and heavy.
*Kettlebells & Dumbbells are interchangable when applicable. Use what works,
You will also need:
Bench
Box/stool
Light looped resistance band
Week 1
Session 1
Core:
-High Plank 2x30 seconds
-Side Plank 2x30 seconds (Right)
-Side Plank 2x30 seconds (Left)
-Knee Tucks 2x20
Strength:
-Dumbbell Farmer Carry 3x30 seconds
-Dumbbell Farmer Carry Step Up 3x8 each leg
Session 2
Core:
-Banded Pallof Press 2x10 each side
-Dumbbell Plank Pull Throughs 2x20 total
Strength:
-Contralateral Single Arm and Single Leg Dumbbell Romanian Deadlifts 2x10 each side
-Glute Bridge 2x20
-Single Leg Calf Raise 2x10 each leg
Week 2
Session 1
Core:
-Deadbugs 2x12 each side
-Flutter Kicks 2x30 seconds
Strength:
-Kettlebell Goblet Lateral Step Overs 3x10 total
-Wall Sit 3x45 seconds
-Split Squats 3x8 each leg
Session 2
Core:
-Side Plank Rotations 2x10 each side
-Jackknives 2x20 total
Strength:
-Dumbbell Walking Lunge 2x24 total
-Glute Bridge 2x20
-Single Leg Calf Raise 2x10 each leg
Week 3
Session 1
Core:
-High Plank 2x45 seconds
-Side Plank 2x45 seconds (Right)
-Side Plank 2x45 seconds (Left)
-Knee Tucks 2x20
Strength:
-Dumbbell Farmer Carry 3x45 seconds
-Dumbbell Farmer Carry Step Up 3x10 each leg
Session 2
Core:
-Banded Pallof Press 2x15 each side
-Dumbbell Plank Pull Through 2x20 total
Strength:
-Contralateral Single Arm and Single Leg Dumbbell Romanian Deadlift 2x12 each side
-Glute Bridge 2x30
-Single Leg Calf Raise 2x12 each leg
Week 4
Session 1
Core:
-Deadbugs 2x15 each side
-Flutter Kicks 2x45 seconds
Strength:
-Kettlebell Goblet Lateral Step Over 3x12 total
-Wall Sit 3x45 seconds
-Split Squat 3x10 each leg
Session 2
Core:
-Side Plank Rotations 2x15 each side
-Jackknives 2x20 total
Strength:
-Dumbbell Walking Lunge 2x24 total
-Glute Bridge 2x30
-Single Leg Calf Raise 2x12 each leg
Week 5
Session 1
Core:
-High Plank 2x60 seconds
-Side Plank 2x60 seconds (Right)
-Side Plank 2x60 seconds (Left)
-Knee Tuck Hold 2x30 seconds
Strength:
-Kettlebell Front Rack High Knee March 3x30 seconds
-Kettlebell Goblet Step Up 3x10 each leg
-Kettlebell Goblet Squat 3x10
Session 2
Core:
-Squat + Pallof Press 2x10 each side
-Dumbbell Plank Pull Through 2x20 total
Strength:
-Dumbbell Death March 2x20 total
-Single Leg Elevated Glute Bridge 2x10 each leg
-Single Leg Calf Raise 2x15 each leg
Week 6
Session 1
Core:
-Deadbugs 2x12 each side
-Flutter Kick + Kettlebell Hold 2x30 seconds
Strength:
-Kettlebell Goblet Lateral Step Over 3x14 total
-Wall Sit 3x60 seconds
-Dumbbell Front Rack Split Squat 3x10 each leg
Session 2
Core:
-Side Plank Rotations 2x15 each side
-Jackknives 2x20 total
Strength:
-Kettlebell Goblet Forward Lunge 2x12 each leg
-Single Leg Elevated Glute Bridge 2x10 each leg
-Single Leg Calf Raise 2x12 each leg
Week 7
Session 1
Core:
-High Plank 2x60 seconds
-Side Plank 2x60 seconds (Right)
-Side Plank 2x60 seconds (Left)
-Knee Tuck Hold 2x30 seconds
Strength:
-Kettlebell Front Rack High Knee March 3x45 seconds
-Kettlebell Goblet Step Up 3x12 each leg
-Kettlebell Goblet Squat 3x10
Session 2
Core:
-Squat + Pallof Press 3x10 each side
-Dumbbell Plank Pull Through 3x20 total
Strength:
-Dumbbell Death March 2x20 total
-Single Leg Elevated Glute Bridge 2x12 each leg
-Single Leg Calf Raise 2x15 each leg
Week 8
Session 1
Strength 1:
-Deadbugs 2x15 each side
-Flutter Kicks + Kettlebell Hold 2x45 seconds
Strength:
-Kettlebell Goblet Lateral Step Overs 3x16 total
-Wall Sit 3x60 seconds
-Dumbbell Front Rack Split Squat 3x10 each leg
Session 2
Core:
-Side Plank Rotations 2x15 each side
-Jackknives 2x20 total
Strength:
-Kettlebell Goblet Forward Lunges 3x10 each leg
-Single Leg Elevated Glute Bridge 3x10 each leg
-Single Leg Calf Raise 3x15 each leg
Week 9
Session 1
Core:
-High Plank 3x45 seconds
-Side Plank 3x45 seconds (Right)
-Side Plank 3x45 seconds (Left)
-Hanging Knee Raises 3x8
Strength:
-Kettlebell Overhead High Knee March 3x30 seconds
-Kettlebell Front Rack Step Up 3x10 each leg
-Kettlebell Goblet Squat 3x12
Session 2
Core:
-Lunge Hold + Band Rotations 3x10 each leg
-Kettlebell Plank Pull Through 3x20 total
Strength:
-Romanian Deadlift 3x10
-Barbell Glute Bridge 3x12
-Single Leg Calf Raise 3x15 each leg
Week 10
Session 1
Core:
-Deadbugs 3x15 each side
-Flutter Kicks + Kettlebell Hold 3x45 seconds
Strength:
-Kettlebell Goblet Lateral Step Over 3x20 total
-Wall Sit 3x60 seconds
-Back Rack Bulgarian Split Squat 3x8 each leg
Session 2
Core
-Side Plank Rotations 3x15 each side
-Jackknives 3x20 total
Strength:
-Dumbbell Overhead Reverse Lunges 3x8 each leg
-Barbell Glute Bridge 3x12
-Single Leg Calf Raise 3x15 each leg
Week 11
Session 1
Core:
-High Plank 2x60 seconds
-Side Plank 2x60 seconds (Right)
-Side Plank 2x60 seconds (Left)
-Hanging Knee Raises 2x12
Strength:
-Kettlebell Overhead High Knee March 3x45 seconds
-Kettlebell Front Rack Step Up 3x12 each leg
-Kettlebell Goblet Squat 3x12
Session 2
Core:
-Lunge Hold + Band Rotations 3x12 each leg
-Kettlebell Plank Pull Through 3x20 total
Strength:
-Romanian Deadlift 3x12
-Barbell Glute Bridge 3x14
-Single Leg Calf Raise 3x15 each leg
Week 12
Session 1
Strength 1:
-Deadbugs 3x15 each side
-Flutter Kicks + Kettlebell Hold 3x60 seconds
Strength:
-Kettlebell Goblet Lateral Step Overs 3x20 total
-Wall Sit 3x60 seconds
-Back Rack Bulgarian Split Squat 3x10 each leg
Session 2
Core:
-Side Plank Rotations 3x15 each side
-Jackknives 3x20 total
Strength:
-Dumbbell Overhead Reverse Lunges 3x10 each leg
-Barbell Glute Bridge 3x14
-Single Leg Calf Raise 3x15 each leg