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 7 – The Toughest One

Welcome to the final full week of training before next weeks runners challenge.

I hope you are ready to really push yourself because this week’s workouts are tough, they will test you, and that is awesome.

So, get ready, and let’s do this.


Day 1 – Week #7

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

Warm Up = 4 Minutes

  • Jumping Jacks
  • Dive Bombers
  • Bear Crawls
  • Leg Rises

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

  • Crab Crawl to Toe touch
  • Straight Bridge
  • Side Plank Oblique Crunch Left
  • Side Plank Oblique Crunch Right
  • Split Jump (Jump lunges)
  • Single-Leg Bounce
  • Finisher – Mountain Climbers

For each exercise (except the finisher):

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

Day 2 – Week #7

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

Warm Up = 4 Minutes

  • Leg Raises
  • Open Hips
  • Plank Leg Raise
  • Leg Swings

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

  • Squat half-squat
  • Pogo to Tuck Jump
  • Soldier March
  • Burpees
  • Long Jump
  • Side Lunge
  • Finisher – Skiers

For each exercise (except the finisher):

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

Day 3 – Week #7

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

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

  • Mini-Crunches
  • Scissors
  • Airborne Lunge
  • Jug Balance Exercise
  • Shoe Plank Pass
  • Plank side step

For each exercise:

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

Summary Week #7

You are almost done. You’ve been working out hard and are improving as a runner.

Now get ready for next week runners challenge and let’s see how much you have improved.


* 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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