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Running while marathon training

by Chris G.

Program Description

Elevate your endurance with this 6-week marathon training program designed for runners of all levels. Committed to three days a week, you'll build stamina and speed through a blend of long runs, tempo sessions, and recovery days. Each workout is strategically crafted to enhance your performance, ensuring you cross the finish line strong. Lace up your shoes and get ready to conquer those miles with confidence!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Strength
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 25, 2026 11:46
  • Last Edited
    Mar 25, 2026 11:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Front Delts
14%
Quadriceps
12.3%
Abs
10.5%
Glutes
10.5%
Hamstrings
10.5%
Chest
7%
Middle Delts
7%
Upper Back
3.5%
Lats
3.5%
Adductors
3.1%
Lower Back
2.2%
Biceps
1.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
70%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Seated Row (Cable)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Seated Row (Cable)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Seated Row (Cable)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
85%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Seated Row (Cable)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
90%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Seated Row (Cable)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
95%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Seated Row (Cable)
2
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
3
Dragon Flag
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
3
Dragon Flag
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
3
Dragon Flag
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
3
Dragon Flag
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
3
Dragon Flag
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
3
Dragon Flag
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Pull-Up (Bodyweight)
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
75%
2
Bench Press (Barbell)
3
5 reps
70%
3
Pull-Up (Bodyweight)
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
80%
2
Bench Press (Barbell)
3
5 reps
70%
3
Pull-Up (Bodyweight)
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
85%
2
Bench Press (Barbell)
3
5 reps
70%
3
Pull-Up (Bodyweight)
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
90%
2
Bench Press (Barbell)
3
5 reps
70%
3
Pull-Up (Bodyweight)
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
30%
50%
95%
2
Bench Press (Barbell)
3
5 reps
70%
3
Pull-Up (Bodyweight)
2
10 reps
-
4
Reverse Lunge (Dumbbell)
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
70%
70%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Step-Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
75%
75%
75%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
75%
75%
75%
3
Dragon Flag
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
70%
70%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Pull-Up (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Reverse Lunge (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-