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