Marathon Strength Program Phase 1

Program Description

A 26-week strength and hypertrophy plan designed to complement marathon training by enhancing upper body muscle, building posterior chain durability, and improving core control — all through phased, non-overlapping strength sessions. 3-Day Strength & Hypertrophy Program for Marathon Support (26 Weeks, with Phased Exercise Variations) Goals: Prioritize upper body hypertrophy Integrate strategic leg work to improve running performance & reduce injury risk Minimize DOMS to support marathon training Strengthen core (especially anterior chain) to improve posture, stability, and endurance running economy Equipment Used: Barbell, Weights, Bench, Squat Rack, Cable Machine, Dumbbells, Bands, Sissy Squat Machine, Reverse Hyper, Ab Wheel, Stability Ball Phase 1: Weeks 1–10 (Blocks 1 & 2 – Foundation + Hypertrophy) Lay the foundation with focused movement quality, core engagement, and early muscle development. Build resilience and activate key muscle groups to support your running base while progressing into structured hypertrophy. Emphasis on control, stability, and higher rep ranges Core endurance and glute activation RPE range: 6–8 Block 1 – Foundation (Weeks 1–4): This block focuses on building movement quality, postural awareness, and core engagement. Exercises are performed with lighter loads, slower tempos (e.g., 3–0–2), and higher reps (12–15) to improve control and lay a resilient base. RPE stays moderate (6–7) to allow for technical refinement without overstressing recovery. Block 2 – Hypertrophy (Weeks 5–10): The training emphasis shifts toward upper body muscle growth using moderate rep ranges (8–12) and gradually increasing loads. Supersets and controlled progression are introduced to enhance muscular stress while still maintaining recovery for your running sessions. RPE climbs slightly to 7–8, challenging muscular endurance and stimulating growth. Rest Between Sets: Compound lifts: 90–120 seconds Hypertrophy/isolation: 60–90 seconds Core: 30–60 seconds (focus on control) Summary: This updated plan uses block periodisation and progressive exercise variation every 8–10 weeks to prevent stagnation and enhance adaptations. It aligns strength with marathon progression, integrating intelligent overload, joint-friendly swaps, and core progression to build a high-performance hybrid athlete.

Program Overview