Strength Self-Paced

Marathon Strength

20 weeks

Overview

This plan, created by Coach Ryan Hopkins, includes 3 days per week of programming designed to complement your run training. It can be completed at home with light, medium and heavy dumbbells, bands and bodyweight exercises. Occasionally you may see additional equipment used, just do your best.

This is a full body program, with a special focus on lower body strength and stability needed to perform your best. Let's do this!

Weeks

Days/Week Options

Program Structure

Week 1

3 activities

Rest: Mon, Wed, Fri, Sat

Week 2

3 activities

Rest: Mon, Wed, Fri, Sat

Week 3

3 activities

Rest: Mon, Wed, Fri, Sat

Week 4

3 activities

Rest: Mon, Wed, Fri, Sat

Week 5

3 activities

Rest: Mon, Wed, Fri, Sat

Week 6

3 activities

Rest: Mon, Wed, Fri, Sat

Week 7

3 activities

Rest: Mon, Wed, Fri, Sat

Week 8

3 activities

Rest: Mon, Wed, Fri, Sat

Week 9

3 activities

Rest: Mon, Wed, Fri, Sat

Week 10

3 activities

Rest: Mon, Wed, Fri, Sat

Week 11

3 activities

Rest: Mon, Wed, Fri, Sat

Week 12

2 activities

Rest: Mon, Wed, Fri, Sat, Sun

Week 13

3 activities

Rest: Mon, Wed, Fri, Sat

Week 14

3 activities

Rest: Mon, Wed, Fri, Sat

Week 15

3 activities

Rest: Mon, Wed, Fri, Sat

Week 16

2 activities

Rest: Mon, Wed, Fri, Sat, Sun

Week 17

3 activities

Rest: Mon, Wed, Fri, Sat

Week 18

3 activities

Rest: Mon, Wed, Fri, Sat

Week 19

3 activities

Rest: Mon, Wed, Fri, Sat

Week 20

2 activities

Rest: Mon, Wed, Fri, Sat, Sun