Marathon Strength Training

One of my clients is going to run the New York Marathon next November. She came to me to begin a marathon strength training regimen to supplement her runs. Since it’s really early in her training program, I decided that we should build a strong foundation to begin with. I prepared a few leg workouts for her, that also include plenty of core work, with the idea that she do one of them per week in addition to her other training.

Marathon Strength Training

Marathon Strength Training Program

The early phases of her training program looks like this:

  • 1x – 8 mile run per week
  • 2-3x – 4-5 mile runs per week
  • 2x – yoga classes per week
  • 1x – strength and core workout per week

She will follow this program until August when she will begin to increase her 4-5 mile runs to 6-8 miles, and her 8 mile runs will increase by 1-2 miles every other week until they get to 23 miles.

She started these marathon strength training workouts 3 weeks before her first run. We’re now 1 week into her first runs. She says that she feels really strong, and is really glad that she decided to add strength training to her regimen.

Here are the 3 workouts that I prepared for her:

Marathon Leg Workout 1

Complete the list 2x.

  • TRX Jump Squats – 10-20x
  • Kettlebell Dragon Lunges – 10-15x
  • Bosu/Medicine Ball Slams – 1 minute
  • Dumbbell Bulgarian Split Squats – 10-15x
  • TRX Abducted Lunges – 15-20x
  • TRX Rotation 180s – 6-12x
  • Double Kettlebell Deadlift – 3 sets each round, 5-10x
  • TRX Mountain Climbers – 15-20x
  • TRX Lunge – 15-20x
  • Kettlebell 2-Hand Swing – 100x
  • Kettlebell Turkish Getup – 5x per side

Marathon Leg Workout 2

Complete the list 2x.

  • Double Kettlebell Front Squats – 3 sets each round, 6-12x
  • TRX Balance Lunges – 10-20x
  • V-Ups – 10-20x
  • Kettlebell Farmer’s Walk – 2x 30 meters
  • TRX Split Squat w/ Kettlebell – 6-12x
  • TRX Extensions – 15-20x
  • Foam Roller Sphinx Plank Roll – 5-10x
  • Double Kettlebell Deadlift – 3 sets each round, 6-12x
  • Jump Squats – 10-20x
  • Kettlebell 2-Hand Swing – 100x
  • Kettlebell Turkish Getup – 5x per side

Marathon TRX Leg Workout

All TRX Suspension Trainer exercises: Complete the list 2x, 40 seconds active, 20 seconds rest, 2 minutes between sets.

  • Jump Squats
  • Sprinter Start
  • Front Squats
  • Skaters
  • Lunges
  • Abducted Lunges
  • Balance Lunges
  • Alternating Balance Lunges
  • Hamstring Curls
  • 1-Leg Squats

Many of my clients cross-train with me for other activities, and I train quite a few marathon runners. These particular marathon strength training workouts are designed to hit the legs from all angles, and include coordination and balance work. I also suggest dropping into my bootcamp classes to use as cross-training.

I have linked to the exercises that I already have YouTube videos of, and the rest of these exercises can probably be found with a Google search. I’d also be happy to follow-up with any questions in the comments below.

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