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 4 – Working on Your Weaknesses

Ready to keep improving and to continue working on your weaknesses?

Watch the intro of Day 1 for this week to learn more.

Day 1 – Intro

In day #1 you can choose between working on your shoulders or on your biceps/triceps.

How can you choose?

This time I want you to stretch your memory muscle. After your last hard race or training, between arms and shoulders, what was your weak link? Do you remember something bothering while you were running? Or after?

If you cand decide, I suggest you to do version A and work on your shoulders.


Day 1 – Version A – Shoulders

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

Warm Up = 4 Minutes

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

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

  • Arm Circles
  • Shoulder Press
  • Starfish Crunch
  • Bird-Dog
  • Arm Windmills
  • Single-Leg Pushups

For each exercise:

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

Day 1 – Version B – Arms

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

Warm Up = 4 Minutes

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

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

  • Dive Bomber
  • Bicep Plank (Fingers Backwards)
  • Starfish Crunch
  • Bird-Dog
  • Lying Scapular Rows
  • V-Pushups to Side Plank

For each exercise:

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

Day 2 – Intro

To choose your version of workout today I want you to think!!

Based on your last race or hard training (it may be long or fast) which of the next two body parts did you feel do you think you need to work the most:

  • Calves
  • Glutes

Based on this choose option A for calves and option B for glutes.


Day 2 – Option A – Calves

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

Warm Up = 4 Minutes

  • Jumping Jacks
  • Jogging
  • Single Leg-Raise
  • Opening Hips

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

  • Heel Raises
  • Hops
  • V-Ups
  • Forearm Plank Kick Unders
  • Backward Lunges
  • Single Deadlift Hop

For each exercise:

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

Day 2 – Option B – Glutes

Equipment: Chair Rounds: 4 Exercises: Warm Up + 6 Exercises (4x)+ Cool Down Time: 30 Minutes

Warm Up = 4 Minutes

  • Jumping Jacks
  • Jogging
  • Single-Leg Raises
  • Squats

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

  • Groiners
  • Gluteus Medius Wall press
  • V-Ups
  • Forearm Plank Kick Unders
  • Single DeadLift Hop
  • Chair Half Moon

For each exercise:

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

Day 3 – Core and Balance

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

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

  • Single-Leg Balance Look Up + ArmSwing
  • Mini-Crunches
  • Single-Leg Towel Balance
  • Side Plank Left
  • Side Plank Right
  • Jug Balance Exercise

For each exercise:

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

Summary Week #4

Congratulations on finishing week 4 of this training program.

This week we work on different parts of your body based on your weaknesses so you can become an overall better runner.

Next week we will work on overall strength to reduce your chances of getting injured and to improve your running economy.

* 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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