Strength Training for Marathon Running
By Chris Stone
 | Advanced (3+ years) |
 | 44 minutes/day | 3 days/week | 4 weeks |
 | Athletic Performance, Increase Stamina |
 | Barbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Decline Bench, Ankle Cuff Attachment, Smith Machine, Suspension (TRX), 45 Degree Leg Press Machine, 2 x Dumbbell, Incline Bench, Leg Extension Machine, Squat Rack, 1 x Kettlebell Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Posterior (back of the body)
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Straight-Leg Deadlift | 3 sets | 6 reps | 120s | |
| 2.Wide-Grip Lat Pulldown | 3 sets | 10 reps | 120s | |
| 3.Lying Cable Hamstring Curl | 3 sets | 12-15 reps | 60s | |
| 4.Smith Machine Calf Raise | 3 sets | 12-15 reps | 60s | |
| 5.Suspended Row | 3 sets | 15 reps | 60s | |
Day 2 - Anterior (front of the body)
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.45 Degree Leg Press | 3 sets | 6 reps | 120s | |
| 2.Incline Dumbbell Press | 3 sets | 10 reps | 120s | |
| 3.Leg Extensions | 3 sets | 12-15 reps | 60s | |
| 4.Dumbbell Lunges | 3 sets | 12-15 reps | 60s | |
| 5.Suspension Chest Press | 3 sets | 15 reps | 60s | |
Day 3 - Full body
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 3 sets | 6 reps | 120s | |
| 2.Standing Dumbbell Press | 3 sets | 10 reps | 120s | |
| 3.Kettlebell Swing | 3 sets | 12-15 reps | 60s | |
| 4.Dumbbell Alternating Side Lunge | 3 sets | 12-15 reps | 60s | |
| 5.Suspension Squat Jump | 3 sets | 15 reps | 60s | |
Date Created: 11/30/2018, UTC
Last Updated: 10/1/2021, UTC
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