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 5 – Full Body Week

This week we come back to our full-body strength workouts with finishers.

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


Day 1 – Week #5

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

Warm Up = 4 Minutes

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

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

  • Single-Leg Burpees
  • Frog Jumps
  • Single-Arm Plank
  • Side Crunches Left
  • Side Crunches Right
  • Plank Toe Touch
  • Finisher – Leg Kick Forward Punches

For each exercise (except the finisher):

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

Day 2 – Week #5

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

Warm Up = 4 Minutes

  • Jumping Jacks
  • Squat Out-Reach
  • Leg Raises
  • Hip Openers

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

  • Chair Outer Leg Lift – Left
  • Chair Inner Leg Lift – Left
  • Cat-Cow
  • Plank Close open legs
  • Chair Outer Leg Lift – Right
  • Chair Inner Leg Lift – Right
  • Finisher – Jump Squats

For each exercise (except the finisher):

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

Day 3 – Week #5

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

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

  • Airborne Lunge
  • Inverted Crunch
  • Stork Balance (eyes closed) – Right
  • Stork Balance (eyes closed) – Left
  • Frozen V-Up
  • Rotational Plank

For each exercise:

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

Summary Week #5

Congratulations on finishing week 6 of this training program.

This week we started to add more difficult exercises, you are doing great.

See you in week 6.


* 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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