Strength Self-Paced

Marathon Strength

20 weeks

About this plan

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

Rest: Mon, Wed, Fri, Sat

Week 2

Rest: Mon, Wed, Fri, Sat

Week 3

Rest: Mon, Wed, Fri, Sat

Week 4

Rest: Mon, Wed, Fri, Sat

Week 5

Rest: Mon, Wed, Fri, Sat

Week 6

Rest: Mon, Wed, Fri, Sat

Week 7

Rest: Mon, Wed, Fri, Sat

Week 8

Rest: Mon, Wed, Fri, Sat

Week 9

Rest: Mon, Wed, Fri, Sat

Week 10

Rest: Mon, Wed, Fri, Sat

Week 11

Rest: Mon, Wed, Fri, Sat

Week 12

Rest: Mon, Wed, Fri, Sat, Sun

Week 13

Rest: Mon, Wed, Fri, Sat

Week 14

Rest: Mon, Wed, Fri, Sat

Week 15

Rest: Mon, Wed, Fri, Sat

Week 16

Rest: Mon, Wed, Fri, Sat, Sun

Week 17

Rest: Mon, Wed, Fri, Sat

Week 18

Rest: Mon, Wed, Fri, Sat

Week 19

Rest: Mon, Wed, Fri, Sat

Week 20

Rest: Mon, Wed, Fri, Sat, Sun