8-Week Marathon Strength Training Program

In just 8 weeks turn your body into a strong, efficient running machine from home.

Week 1Week 2Week 3Week 4
Week 5Week 6Week 7Week 8

Week 1 – Baseline

I love this quote:

“You can’t improve what you don’t measure”

So we will use this week to assess your runner’s body strength with the Runner’s Challenge.

This way you will be able to see the real progress the next 8 weeks will have on your strength and running economy.

Watch the video below to learn more.

** You can ask any question or doubt you have in the comment section at the end of the page, we are here to help

Your Coach – Diego Alcubierre

Diego has been helping runners achieve new PR and Boston Qualifying times for the past 10 years.

His qualifications and Certifications are:

  • UESCA Certified Running Coach
  • ACE Certified Personal Trainer
  • Ironman Certified Coach
  • TRX Qualified
  • Sports and Nutrition Diploma

WOD #1 – The Runner Strength Training Challenge

Equipment: None Rounds: 1 Exercises: 2

I’ve been tweaking and improving this challenge for a few years now. I’m confident that it’s a great assessment for all the muscles involved in running.

And the faster you’re able to do this challenge the faster you will run. Your strength has a direct relation to your marathon times.

It’s actually pretty simple to explain, the hard part will be to do it 🙂

It’s a ladder challenge of alternate burpees and backward lunges.

  • Burpees – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Backward Lunges – 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

The goal is to do it as fast as you can, and in the last week of the program, you will do it again to see with hard-fact numbers how much you have improved.


WOD #2 – Legs Burn

Equipment: Jug Rounds: 4 Exercises: 8 Time: 30 Minutes

Today your legs are going to burn ???

Just as in the final miles of a marathon. This WOD will help your legs to work in a more efficient way when you need them the most.

Be sure to watch the video above to see the exercise instructions and the different progressions.

Today each set consists of 7 exercises that you are going to do 5 times. In the end, you will have 2 minutes where you will work on your balance.

Today’s exercises:

  • Bird-Dog
  • Side-plank Left
  • Side-plan Right
  • Mini-Crunches (see the video for details)
  • Squat half-squat
  • Backward Lunges
  • Jump Squats
  • Jug Balance Exercise

For each exercise:

  • 50 seconds ON – 10 Seconds REST
  • There is no rest between sets.

* As always, any doubts or questions feel free to comment below. We will be happy to help you.


WOD #3 – Core + Upper Body

Equipment: Jug & Chair Rounds: 6 Exercises: 5 Time: 30 Minutes

Runners often neglect their upper body during training.

But if you want to be an efficient runner your upper body plays a huge roll.

Just think about it, your arms and shoulders are moving ALL THE TIME while you run, and if they get tired, your running form suffers.

Today each set consists of 6 exercises and you are going to do them 5 times to get your 30 minutes.

Today’s exercises:

  • Pushups
  • Chair Dips
  • Bird-Dog
  • Russian Twists
  • Planks

For each exercise:

  • 50 seconds ON – 10 Seconds REST
  • There is no rest between sets.

*As always, any doubts or questions feel free to comment below. We will be happy to help you.


Summary Week #1

Now you have a baseline and a goal to improve (your Runner’s Challenge time).

The goal of the next 7 weeks is to turn your body into a strong, efficient running machine from home.


Ready to Turn your body into a strong, efficient running machine from home?

Get the Full 8-week Program

  • Immediate access.
  • 24 30-minute routines to build a strong runner’s body.
  • 100+ different exercises, so you never get bored.
  • Step-by-step tutorials for each workout.
  • Different progressions that adapt to your current strength.
  • 30-Day Money-Back Guarantee – No Questions Asked

* Remember, we are here to help you become a better runner, any question please use the form below and will come back to you ASAP.

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