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 2 – Work on your Weaknesses

As you already know (I sent you an email about that) on weeks 2, 4, and 6 you will be able to choose from 2 different workouts each week.

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

Day 1 – Intro


Day 1 – Version A

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

Warm Up = 4 Minutes

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

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

  • V-Pushups
  • Chair Dips
  • Side Plank Left
  • Side Plan Right
  • Floor Assisted L-Sit
  • Up-Down Planks

For each exercise:

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

Day 1 – Version B

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

Warm Up = 4 Minutes

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

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

  • Pushups
  • Incline Rotating Pushup
  • Side Plank Left
  • Side Plan Right
  • Spider-Man Pushups
  • Up-Down Planks

For each exercise:

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

Day 2 – Intro

Day 2 – Version A

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

Warm Up = 4 Minutes

  • Jumping Jacks
  • Jogging
  • Standing Leg Raise
  • Open Hips

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

  • Squats
  • Jump-Squats
  • Scissors
  • Sitting Clap Crunch
  • Lunges
  • Mountain Climbers

For each exercise:

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

Day 2 – Version B

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

Warm Up = 4 Minutes

  • Jumping Jacks
  • Jogging
  • Standing Leg Raise
  • Open Hips

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

  • Bridges
  • Single-Leg Dead Lift
  • Scissors
  • Sitting Clap Crunch
  • Plank 1 Leg Up
  • Mountain Climbers

For each exercise:

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

Day 3

Equipment: Jug (optional) Rounds: 5 Exercises: 6 Time: 30 Minutes

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

  • Bird Dog
  • Stork Balance Left
  • Stork Balance Right
  • Single-Leg Reach Left
  • Single-Leg Reach Right
  • Russian Twists

For each exercise:

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

Summary Week #2

Congratulations on finishing week 2 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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