8-Week Marathon Strength Training Program
In just 8 weeks turn your body into a strong, efficient running machine from home.
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’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
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.
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.
*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.
* 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.