Marathon Supplemental Strength Training

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?

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Standing Calf Raise

Dorsiflexion With Band

Standing Shoulder Press (Dumbbell)

Dead Bug

Recovery/Easy Day

Step-Up (Weighted)

Resisted Alternating Knee To Chest

Glute-Ham Raise

Wide Grip Lat Pulldown

Get It

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