Marathon Strength Prep
A 16-week strength block that complements marathon training. Builds the hip stabiliser capacity, posterior-chain endurance, single-leg load tolerance, calf and Achilles resilience, and trunk anti-extension that support injury resilience and trunk/hip control as running fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority.
Posterior chain and single-leg capacity
Hip stabiliser strength (glute medius, adductors)
Calf and Achilles resilience
Trunk anti-extension and lateral stability
Two sessions per week, low interference with running
Program Details
Who Is This For?
Week 1
Endurance Strength
Build the muscular endurance that keeps you strong in the final miles.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 10 each · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 12 each · Rest 30 sec
Step-Ups
3 sets × 15 each · Rest 30 sec
Calf Raises (Slow)
3 sets × 20 reps · Rest 30 sec
Dead Bug
3 sets × 12 each · Rest 30 sec
Side-Lying Hip Abduction
3 sets × 15 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 1 — Base — hip and core stabiliser baseline. Builds lateral-chain capacity that supports pelvic control under fatigue.
30 min6 exercises
Monster Walks
3 sets × 20 steps · Rest 30 sec
Clamshells
3 sets × 15 each · Rest 30 sec
Plank
3 sets × 45 sec · Rest 30 sec
Side Plank
3 sets × 30 sec each · Rest 30 sec
Single-Leg RDL (Light)
3 sets × 8 each · Rest 45 sec
Copenhagen Plank
2 sets × 15 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 2
Endurance Strength
Phase 1 — Base — build the muscular endurance baseline. Focus on movement quality and gradual rep progression.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 10 each · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 12 each · Rest 30 sec
Step-Ups
3 sets × 15 each · Rest 30 sec
Calf Raises (Slow)
3 sets × 22 reps · Rest 30 sec
Dead Bug
3 sets × 12 each · Rest 30 sec
Side-Lying Hip Abduction
3 sets × 15 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 1 — Base — hip and core stabiliser baseline. Builds lateral-chain capacity that supports pelvic control under fatigue.
30 min6 exercises
Monster Walks
3 sets × 20 steps · Rest 30 sec
Clamshells
3 sets × 15 each · Rest 30 sec
Plank
3 sets × 50 sec · Rest 30 sec
Side Plank
3 sets × 35 sec each · Rest 30 sec
Single-Leg RDL (Light)
3 sets × 8 each · Rest 45 sec
Copenhagen Plank
2 sets × 18 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 3
Endurance Strength
Phase 1 — Base — build the muscular endurance baseline. Focus on movement quality and gradual rep progression.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 12 each · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 14 each · Rest 30 sec
Step-Ups
3 sets × 15 each · Rest 30 sec
Calf Raises (Slow)
3 sets × 25 reps · Rest 30 sec
Dead Bug
3 sets × 14 each · Rest 30 sec
Side-Lying Hip Abduction
3 sets × 18 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 1 — Base — hip and core stabiliser baseline. Builds lateral-chain capacity that supports pelvic control under fatigue.
30 min6 exercises
Monster Walks
3 sets × 24 steps · Rest 30 sec
Clamshells
3 sets × 18 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 30 sec
Single-Leg RDL (Light)
3 sets × 10 each · Rest 45 sec
Copenhagen Plank
2 sets × 20 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 4
Endurance Strength
Phase 1 — Base — build the muscular endurance baseline. Focus on movement quality and gradual rep progression.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 12 each · Rest 45 sec
Single-Leg Glute Bridge
3 sets × 14 each · Rest 30 sec
Step-Ups
3 sets × 12 each · Rest 45 sec
Calf Raises (Slow)
3 sets × 25 reps · Rest 30 sec
Dead Bug
3 sets × 14 each · Rest 30 sec
Side-Lying Hip Abduction
3 sets × 18 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 1 — Base — hip and core stabiliser baseline. Builds lateral-chain capacity that supports pelvic control under fatigue.
30 min6 exercises
Monster Walks
3 sets × 24 steps · Rest 30 sec
Clamshells
3 sets × 18 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 45 sec
Single-Leg RDL (Light)
3 sets × 10 each · Rest 45 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 5
Endurance Strength
Deload Week — reduced volume and intensity to consolidate the base-phase work.
35 min6 exercises
Single-Leg Squat to Box
2 sets × 8 each · Rest 45 sec
Single-Leg Glute Bridge
2 sets × 10 each · Rest 30 sec
Step-Ups
2 sets × 10 each · Rest 30 sec
Calf Raises (Slow)
2 sets × 15 reps · Rest 30 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Side-Lying Hip Abduction
2 sets × 12 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Deload Week — recovery week for the hip and core work. Lighter holds, reduced volume.
30 min6 exercises
Monster Walks
2 sets × 16 steps · Rest 30 sec
Clamshells
2 sets × 12 each · Rest 30 sec
Plank
2 sets × 40 sec · Rest 30 sec
Side Plank
2 sets × 25 sec each · Rest 30 sec
Single-Leg RDL (Light)
2 sets × 6 each · Rest 45 sec
Copenhagen Plank
2 sets × 12 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 6
Endurance Strength
Phase 2 — Build — slightly higher strength challenge while running mileage is still moderate. Focus on slow eccentrics for tendon resilience.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 10 each · Rest 60 sec
Single-Leg Glute Bridge
3 sets × 12 each · Rest 30 sec
Step-Ups
3 sets × 12 each · Rest 45 sec
Calf Raises (Slow)
3 sets × 20 reps · Rest 30 sec
Dead Bug
3 sets × 12 each · Rest 30 sec
Side-Lying Hip Abduction
3 sets × 15 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 2 — Build — longer isometric holds and adductor capacity work. Peak stabiliser dose of the block — adductor, glute medius, and oblique emphasis.
30 min6 exercises
Monster Walks
3 sets × 20 steps · Rest 30 sec
Clamshells
3 sets × 15 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 45 sec
Single-Leg RDL (Light)
3 sets × 8 each · Rest 60 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 7
Endurance Strength
Phase 2 — Build — slightly higher strength challenge while running mileage is still moderate. Focus on slow eccentrics for tendon resilience.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 10 each · Rest 60 sec
Single-Leg Glute Bridge
3 sets × 14 each · Rest 30 sec
Step-Ups
3 sets × 10 each · Rest 60 sec
Calf Raises (Slow)
3 sets × 20 reps · Rest 45 sec
Dead Bug
3 sets × 14 each · Rest 30 sec
Side-Lying Hip Abduction
3 sets × 18 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 2 — Build — longer isometric holds and adductor capacity work. Peak stabiliser dose of the block — adductor, glute medius, and oblique emphasis.
30 min6 exercises
Monster Walks
3 sets × 24 steps · Rest 30 sec
Clamshells
3 sets × 18 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 60 sec
Side Plank
3 sets × 45 sec each · Rest 45 sec
Single-Leg RDL (Light)
3 sets × 8 each · Rest 60 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 60 sec
Rest Day
Rest Day
Rest Day
Week 8
Endurance Strength
Phase 2 — Build — slightly higher strength challenge while running mileage is still moderate. Focus on slow eccentrics for tendon resilience.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 8 each · Rest 75 sec
Single-Leg Glute Bridge
3 sets × 12 each · Rest 45 sec
Step-Ups
3 sets × 10 each · Rest 60 sec
Calf Raises (Slow)
3 sets × 15 reps · Rest 45 sec
Dead Bug
3 sets × 12 each · Rest 45 sec
Side-Lying Hip Abduction
3 sets × 15 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 2 — Build — longer isometric holds and adductor capacity work. Peak stabiliser dose of the block — adductor, glute medius, and oblique emphasis.
30 min6 exercises
Monster Walks
3 sets × 20 steps · Rest 30 sec
Clamshells
3 sets × 15 each · Rest 30 sec
Plank
3 sets × 75 sec · Rest 60 sec
Side Plank
3 sets × 45 sec each · Rest 60 sec
Single-Leg RDL (Light)
3 sets × 6 each · Rest 75 sec
Copenhagen Plank
3 sets × 25 sec each · Rest 60 sec
Rest Day
Rest Day
Rest Day
Week 9
Endurance Strength
Phase 2 — Build — slightly higher strength challenge while running mileage is still moderate. Focus on slow eccentrics for tendon resilience.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 8 each · Rest 75 sec
Single-Leg Glute Bridge
3 sets × 10 each · Rest 45 sec
Step-Ups
3 sets × 8 each · Rest 75 sec
Calf Raises (Slow)
3 sets × 15 reps · Rest 45 sec
Dead Bug
3 sets × 10 each · Rest 45 sec
Side-Lying Hip Abduction
3 sets × 12 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 2 — Build — longer isometric holds and adductor capacity work. Peak stabiliser dose of the block — adductor, glute medius, and oblique emphasis.
30 min6 exercises
Monster Walks
3 sets × 16 steps · Rest 30 sec
Clamshells
3 sets × 12 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 60 sec
Side Plank
3 sets × 40 sec each · Rest 60 sec
Single-Leg RDL (Light)
3 sets × 6 each · Rest 75 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 60 sec
Rest Day
Rest Day
Rest Day
Week 10
Endurance Strength
Deload Week — second recovery week, prep for race-specific support as running mileage rises.
35 min6 exercises
Single-Leg Squat to Box
2 sets × 8 each · Rest 45 sec
Single-Leg Glute Bridge
2 sets × 10 each · Rest 30 sec
Step-Ups
2 sets × 10 each · Rest 30 sec
Calf Raises (Slow)
2 sets × 15 reps · Rest 30 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Side-Lying Hip Abduction
2 sets × 12 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Deload Week — second recovery week before running peaks.
30 min6 exercises
Monster Walks
2 sets × 16 steps · Rest 30 sec
Clamshells
2 sets × 12 each · Rest 30 sec
Plank
2 sets × 40 sec · Rest 30 sec
Side Plank
2 sets × 25 sec each · Rest 30 sec
Single-Leg RDL (Light)
2 sets × 6 each · Rest 45 sec
Copenhagen Plank
2 sets × 12 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 11
Endurance Strength
Phase 3 — Race-Specific Support — strength steps back as running mileage peaks. Single-leg control, eccentric tolerance, anti-extension trunk.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 8 each · Rest 60 sec
Single-Leg Glute Bridge
3 sets × 10 each · Rest 45 sec
Step-Ups
3 sets × 10 each · Rest 45 sec
Calf Raises (Slow)
3 sets × 15 reps · Rest 45 sec
Dead Bug
3 sets × 12 each · Rest 30 sec
Side-Lying Hip Abduction
3 sets × 15 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 3 — Race-Specific Support — late-block resilience focus. Glute medius, oblique anti-collapse, adductor capacity. Maintains durability without competing with running fatigue.
30 min6 exercises
Monster Walks
3 sets × 20 steps · Rest 30 sec
Clamshells
3 sets × 15 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 45 sec
Side Plank
3 sets × 40 sec each · Rest 45 sec
Single-Leg RDL (Light)
3 sets × 8 each · Rest 60 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 12
Endurance Strength
Phase 3 — Race-Specific Support — strength steps back as running mileage peaks. Single-leg control, eccentric tolerance, anti-extension trunk.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 8 each · Rest 60 sec
Single-Leg Glute Bridge
3 sets × 12 each · Rest 45 sec
Step-Ups
3 sets × 10 each · Rest 45 sec
Calf Raises (Slow)
3 sets × 15 reps · Rest 45 sec
Dead Bug
3 sets × 10 each · Rest 45 sec
Side-Lying Hip Abduction
3 sets × 15 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 3 — Race-Specific Support — late-block resilience focus. Glute medius, oblique anti-collapse, adductor capacity. Maintains durability without competing with running fatigue.
30 min6 exercises
Monster Walks
3 sets × 20 steps · Rest 30 sec
Clamshells
3 sets × 15 each · Rest 30 sec
Plank
3 sets × 60 sec · Rest 45 sec
Side Plank
3 sets × 45 sec each · Rest 45 sec
Single-Leg RDL (Light)
3 sets × 8 each · Rest 60 sec
Copenhagen Plank
3 sets × 20 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 13
Endurance Strength
Phase 3 — Race-Specific Support — strength steps back as running mileage peaks. Single-leg control, eccentric tolerance, anti-extension trunk.
35 min6 exercises
Single-Leg Squat to Box
3 sets × 8 each · Rest 60 sec
Single-Leg Glute Bridge
3 sets × 10 each · Rest 45 sec
Step-Ups
3 sets × 8 each · Rest 60 sec
Calf Raises (Slow)
3 sets × 12 reps · Rest 45 sec
Dead Bug
3 sets × 10 each · Rest 45 sec
Side-Lying Hip Abduction
3 sets × 12 each · Rest 45 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 3 — Race-Specific Support — late-block resilience focus. Glute medius, oblique anti-collapse, adductor capacity. Maintains durability without competing with running fatigue.
30 min6 exercises
Monster Walks
3 sets × 16 steps · Rest 30 sec
Clamshells
3 sets × 12 each · Rest 30 sec
Plank
3 sets × 45 sec · Rest 45 sec
Side Plank
3 sets × 35 sec each · Rest 45 sec
Single-Leg RDL (Light)
3 sets × 6 each · Rest 60 sec
Copenhagen Plank
3 sets × 15 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 14
Endurance Strength
Phase 4 — Taper — volume cut. Strength stays present but light, preserving neural patterning while keeping the load deliberately light.
35 min6 exercises
Single-Leg Squat to Box
2 sets × 8 each · Rest 60 sec
Single-Leg Glute Bridge
2 sets × 10 each · Rest 30 sec
Step-Ups
2 sets × 10 each · Rest 45 sec
Calf Raises (Slow)
2 sets × 15 reps · Rest 30 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Side-Lying Hip Abduction
2 sets × 12 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 4 — Taper — light maintenance of the stabiliser work. Keeps capacity present while the load stays deliberately light.
30 min6 exercises
Monster Walks
2 sets × 16 steps · Rest 30 sec
Clamshells
2 sets × 12 each · Rest 30 sec
Plank
2 sets × 45 sec · Rest 30 sec
Side Plank
2 sets × 30 sec each · Rest 30 sec
Single-Leg RDL (Light)
2 sets × 6 each · Rest 45 sec
Copenhagen Plank
2 sets × 15 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 15
Endurance Strength
Phase 4 — Taper — volume cut. Strength stays present but light, preserving neural patterning while keeping the load deliberately light.
35 min6 exercises
Single-Leg Squat to Box
2 sets × 6 each · Rest 60 sec
Single-Leg Glute Bridge
2 sets × 10 each · Rest 30 sec
Step-Ups
2 sets × 8 each · Rest 45 sec
Calf Raises (Slow)
2 sets × 12 reps · Rest 30 sec
Dead Bug
2 sets × 8 each · Rest 30 sec
Side-Lying Hip Abduction
2 sets × 10 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Hip & Core Resilience
Phase 4 — Taper — light maintenance of the stabiliser work. Keeps capacity present while the load stays deliberately light.
30 min6 exercises
Monster Walks
2 sets × 12 steps · Rest 30 sec
Clamshells
2 sets × 10 each · Rest 30 sec
Plank
2 sets × 30 sec · Rest 30 sec
Side Plank
2 sets × 20 sec each · Rest 30 sec
Single-Leg RDL (Light)
2 sets × 6 each · Rest 45 sec
Copenhagen Plank
2 sets × 12 sec each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 16
Endurance Strength (Maintenance)
Race Week — one short maintenance session early in the week. Single sets at RPE 4, kept deliberately light.
15 min6 exercises
Single-Leg Squat to Box
6 each · Rest 45 sec
Single-Leg Glute Bridge
8 each · Rest 30 sec
Step-Ups
6 each · Rest 45 sec
Calf Raises (Slow)
1 set × 10 reps · Rest 30 sec
Dead Bug
8 each · Rest 30 sec
Side-Lying Hip Abduction
8 each · Rest 30 sec
Rest Day
Easy run or rest
0Rest Day
Long run day
0Rest Day
Race week — full rest.
0Rest Day
Rest Day
Rest Day