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Marathon Supplemental Strength Training

by Steven W.
12 athletes joined

Program Description

Supplemental strength training program to maintain strength and (hopefully, no guarantees) prevent injury when training for a marathon. It is a modification of the "Runner's Peak Mileage Template" in Finish Strong: Resistance Training for Endurance Athletes by Boergers and Gingerelli. It was modified to accommodate my 5x/week run schedule, and to avoid taking up three power racks at a time for supersets (don't be that guy!). Exercises are capped at RPE8 to limit fatigue. Day 1 is a Recovery Day. Why is it Day 1? Because my Long Run day is Saturday, and Boostcamp's week starts on Sunday. Day 2 is called "Get It". I think that's self explanatory?

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 09, 2024 07:24
  • Last Edited
    Dec 10, 2024 03:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
-
1B
Walking Lunge (Dumbbell)
3
8 reps
-
1C
Inverted Row
3
12 reps
-
2A
Plank Pull Through
3
10 reps
-
2B
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Push Up
3
5-8 reps
-
3
Standing Calf Raise
2
15 reps
RPE 8
4
Dorsiflexion With Band
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
-
1B
Walking Lunge (Dumbbell)
3
8 reps
-
1C
Inverted Row
3
12 reps
-
2A
Plank Pull Through
3
10 reps
-
2B
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Push Up
3
5-8 reps
-
3
Standing Calf Raise
2
15 reps
RPE 8
4
Dorsiflexion With Band
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
-
1B
Walking Lunge (Dumbbell)
3
8 reps
-
1C
Inverted Row
3
12 reps
-
2A
Plank Pull Through
3
10 reps
-
2B
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Push Up
3
5-8 reps
-
3
Standing Calf Raise
2
15 reps
RPE 8
4
Dorsiflexion With Band
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
-
1B
Walking Lunge (Dumbbell)
3
8 reps
-
1C
Inverted Row
3
12 reps
-
2A
Plank Pull Through
3
10 reps
-
2B
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Push Up
3
5-8 reps
-
3
Standing Calf Raise
2
15 reps
RPE 8
4
Dorsiflexion With Band
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
-
1B
Walking Lunge (Dumbbell)
3
8 reps
-
1C
Inverted Row
3
12 reps
-
2A
Plank Pull Through
3
10 reps
-
2B
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Push Up
3
5-8 reps
-
3
Standing Calf Raise
2
15 reps
RPE 8
4
Dorsiflexion With Band
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
-
1B
Walking Lunge (Dumbbell)
3
8 reps
-
1C
Inverted Row
3
12 reps
-
2A
Plank Pull Through
3
10 reps
-
2B
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Push Up
3
5-8 reps
-
3
Standing Calf Raise
2
15 reps
RPE 8
4
Dorsiflexion With Band
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
-
1B
Walking Lunge (Dumbbell)
3
8 reps
-
1C
Inverted Row
3
12 reps
-
2A
Plank Pull Through
3
10 reps
-
2B
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Push Up
3
5-8 reps
-
3
Standing Calf Raise
2
15 reps
RPE 8
4
Dorsiflexion With Band
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
1 mins
-
1B
Walking Lunge (Dumbbell)
3
8 reps
-
1C
Inverted Row
3
12 reps
-
2A
Plank Pull Through
3
10 reps
-
2B
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Push Up
3
5-8 reps
-
3
Standing Calf Raise
2
15 reps
RPE 8
4
Dorsiflexion With Band
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Dead Bug
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
3
0.5 mins
-
1B
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
1C
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2A
Overhead Plate Circle
3
10 reps
RPE 8
2B
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Floor Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
2
10 reps
RPE 8
4
Resisted Alternating Knee To Chest
2
10 reps
-
5
Glute-Ham Raise
2
8 reps
-
6
Wide Grip Lat Pulldown
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
3
0.5 mins
-
1B
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
1C
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2A
Overhead Plate Circle
3
10 reps
RPE 8
2B
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Floor Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
2
10 reps
RPE 8
4
Resisted Alternating Knee To Chest
2
10 reps
-
5
Glute-Ham Raise
2
8 reps
-
6
Wide Grip Lat Pulldown
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
3
0.5 mins
-
1B
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
1C
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2A
Overhead Plate Circle
3
10 reps
RPE 8
2B
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Floor Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
2
10 reps
RPE 8
4
Resisted Alternating Knee To Chest
2
10 reps
-
5
Glute-Ham Raise
2
8 reps
-
6
Wide Grip Lat Pulldown
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
3
0.5 mins
-
1B
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
1C
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2A
Overhead Plate Circle
3
10 reps
RPE 8
2B
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Floor Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
2
10 reps
RPE 8
4
Resisted Alternating Knee To Chest
2
10 reps
-
5
Glute-Ham Raise
2
8 reps
-
6
Wide Grip Lat Pulldown
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
3
0.5 mins
-
1B
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
1C
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2A
Overhead Plate Circle
3
10 reps
RPE 8
2B
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Floor Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
2
10 reps
RPE 8
4
Resisted Alternating Knee To Chest
2
10 reps
-
5
Glute-Ham Raise
2
8 reps
-
6
Wide Grip Lat Pulldown
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
3
0.5 mins
-
1B
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
1C
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2A
Overhead Plate Circle
3
10 reps
RPE 8
2B
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Floor Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
2
10 reps
RPE 8
4
Resisted Alternating Knee To Chest
2
10 reps
-
5
Glute-Ham Raise
2
8 reps
-
6
Wide Grip Lat Pulldown
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
3
0.5 mins
-
1B
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
1C
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2A
Overhead Plate Circle
3
10 reps
RPE 8
2B
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Floor Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
2
10 reps
RPE 8
4
Resisted Alternating Knee To Chest
2
10 reps
-
5
Glute-Ham Raise
2
8 reps
-
6
Wide Grip Lat Pulldown
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Side Plank
3
0.5 mins
-
1B
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
1C
Pull-Up (Assisted)
3
8-12 reps
RPE 8
2A
Overhead Plate Circle
3
10 reps
RPE 8
2B
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2C
Floor Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
2
10 reps
RPE 8
4
Resisted Alternating Knee To Chest
2
10 reps
-
5
Glute-Ham Raise
2
8 reps
-
6
Wide Grip Lat Pulldown
2
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Plank
3 Sets
1 mins
-
1B
Walking Lunge (Dumbbell)
3 Sets
8 Reps
-
1C
Inverted Row
3 Sets
12 Reps
-
2A
Plank Pull Through
3 Sets
10 Reps
-
2B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2C
Push Up
3 Sets
5-8 Reps
-
3
Standing Calf Raise
2 Sets
15 Reps
@8
4
Dorsiflexion With Band
2 Sets
10 Reps
-
5
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
6
Dead Bug
2 Sets
10 Reps
-
Day 2
1A
Side Plank
3 Sets
0.5 mins
-
1B
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
1C
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
2A
Overhead Plate Circle
3 Sets
10 Reps
@8
2B
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2C
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Step-Up (Weighted)
2 Sets
10 Reps
@8
4
Resisted Alternating Knee To Chest
2 Sets
10 Reps
-
5
Glute-Ham Raise
2 Sets
8 Reps
-
6
Wide Grip Lat Pulldown
2 Sets
10 Reps
@8