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 3 – Full Body Week

This week we are going to change things a little.

We are going to focus on whole-body strength in the first two days, with a different ending design to push you to become a better athlete.

As always, day 3 will focus on core strength and balance.

Day 1

Equipment: None Rounds: 4 Exercises: Warm Up + 6 Exercises (4x)+ Finisher Time: 30 Minutes

Warm Up = 4 Minutes

  • Jumping Jacks
  • Jogging
  • Plank Pikes
  • Inch Worm Walk

Main Set = 6 Exercises. Do them in order and repeat 4 times

  • Burpee Pushup Pyramid
  • Plank Shoulder Taps
  • Windmills
  • Mountain Climbers
  • Crab Crawl to Toe touch
  • Sit Through
  • Finisher – Burpees

For each exercise (except the finisher):

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

Day 2

Equipment: Jug and Chair Rounds: 4 Exercises: Warm Up + 6 Exercises (4x)+ Finisher Time: 30 Minutes

Warm Up = 4 Minutes

  • Jumping Jacks
  • Jogging
  • Standing Leg Raise
  • Open Hips

Main Set = 6 Exercises. Do them in order and repeat 4 times

  • Sumo Squats
  • Kettlebell/Jug Swing
  • Heels to Heavens
  • Plank
  • Side Lunges
  • Step-Ups Thrust
  • Finisher – Skiers

For each exercise (except the finisher):

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

Day 3

Equipment: Jug + Shoe Rounds: 5 Exercises: 6 Time: 30 Minutes

Main Set = 6 Exercises. Do them in order and repeat 5 times

  • Shoe Plank Pass
  • Bicycle
  • Supermans
  • Flutter Kicks
  • Jug Chops Left
  • Jug Chops Right

For each exercise:

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

Summary Week #3

We are over a third of the training program over. You should start to feel some improvement in your strength and maybe even your running.

Keep up the good work, consistency is key to become a better runner.

See you in week four when you will work again on your weaknesses.


* 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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