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 6 – Working on Your Weaknesses

This week we return to working on your weaknesses. Read the instructions for each day to choose the best workout for your specific needs.


Day #1 – Upper Body

Today we are going back to working on your triceps or chest. So you are going to do the following assessment:

  • 20 pushups (chest)
  • 20 chair dips (triceps)

Based on how you feel, which one was more difficult to finish?, choose option A to work on your triceps and B on your chest.

Day #1 – Option A – Triceps

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

Warm Up = 4 Minutes

  • Jumping Jacks
  • Dive Bombers
  • Bear Crawls
  • Triceps Stretch

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

  • Bent Arm Pike
  • Shoulder Press
  • Mountain Climbers
  • Plank Shoulder Taps
  • Wall T-Pulls
  • Jug Triceps Extention

For each exercise:

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

Day #1 – Option B – Chest

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

Warm Up = 4 Minutes

  • Jumping Jacks
  • Dive Bombers
  • Bear Crawls
  • Chest Dynamic Stretch

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

  • Plyometric Pushup
  • Chair Pushup
  • Mountain Climbers
  • Plank Shoulder Taps
  • Up-Down Planks
  • Jug Press Lift

For each exercise:

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

Day #2 – Intro

Today we are going back to working on your quadriceps or hamstrings. So you are going to do the following assessment:

  • 20 squats (quads)
  • 20 bridges (hamstrings)

Based on how you feel, which one was more difficult to finish?, choose option A to work on your quads and B on your hamstrings.

Day #2 – Option A – Quadriceps

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

Warm Up = 4 Minutes

  • Jumping Jacks
  • Single Leg-Raise
  • Joggings
  • Jumping Jacks

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

  • Backward Lunge to Knee Drive
  • Isometric Squat (wall sit)
  • Heels to Heavens
  • Windmills
  • Lunge to Calf Raise
  • Squat High Knee

For each exercise:

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

Day #2 – Option B – Hamstrings

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

Warm Up = 4 Minutes

  • Jumping Jacks
  • Single Leg-Raise
  • Side Leg Swings
  • Sumo Jogging

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

  • Alternating Lateral Taps
  • Bridges with Chair
  • Heels to Heavens
  • Windmills
  • Plank 1 Leg Up
  • Squat Lateral Rise

For each exercise:

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

Day #3 – Core and Balance

Equipment: Chair Rounds: 5 Exercises: 6 Exercises  Time: 30 Minutes

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

  • Side-Leg Swings
  • High knee to Warrior 3 Left
  • High knee to Warrior 3 Right
  • Sitting Clap Crunch
  • Supermans
  • Single-Leg Bounce (25 sec/leg)

For each exercise:

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

Summary Week #6

Congratulations on finishing week 6 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.


* 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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