IntermediateFree

Marathon Strength Program Phase 1

Krishna K.· Jun 2025

11athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle

Equipment

Garage Gym

Session length

60 min

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.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Glutes

11.6%

Abs

9.9%

Triceps

9.6%

Front Delts

9.6%

Lower Back

7.9%

Middle Delts

7.4%

Hamstrings

7.4%

Upper Back

7.4%

Quadriceps

5.7%

Lats

5.7%

Calves

5.1%

Biceps

4.5%

Chest

Rear Delts

2.5%

Adductors

0.8%

Forearms

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	12–15 reps	@6–7
2	Incline Bench Press (Dumbbell)	3	12–15 reps	@6–7
3	Seated Shoulder Press (Dumbbell)	3	12–15 reps	@6–7
4	Lateral Raise (Cable)	3	12–15 reps	@6–7
5	Reverse Hyperextension	3	12–15 reps	@6–7
6	Hip Thrust (Barbell)	3	12–15 reps	@6–7
7	Standing Calf Raise	3	15 reps	@6–7
8	Cable Crunch	3	15 reps	@6–7

#	Exercise	Sets	Reps	Load
1	Trap Bar Deadlift	4	5–6 reps	@6–7
2	T-Bar Row	4	12–15 reps	@6–7
3	Pull-Up (Assisted)	3	6–8 reps	@6–7
4	Face Pull	3	15 reps	@6–7
5	Single Arm Row (Dumbbell)	3	12–15 reps	@6–7
6	Reverse Hyperextension	3	12–15 reps	@6–7
7	Bulgarian Split Squat (Dumbbell)	3	12–15 reps	@6–7
8	Standing Calf Raise	3	15 reps	@6–7
9	Hanging Leg Raise	3	10 reps	@6–7

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	4	12–15 reps	@6–7
2	Squat (Barbell)	3	12–15 reps	@6–7
3	Single Leg Hip Thrust	3	12–15 reps	@6–7
4	Lateral Raise (Dumbbell)	3	12–15 reps	@6–7
5	Bicep Curl (Dumbbell)	3	12–15 reps	@6–7
6	Tricep Rope Push Down (Cable)	3	12–15 reps	@6–7
7	Reverse Hyperextension	3	12–15 reps	@6–7
8	Seated Calf Raise	3	15 reps	@6–7
9	Plank	3	0.5–7 min	@10

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Marathon Strength Program Phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Marathon Strength Program Phase 1 is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Marathon Strength Program Phase 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

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Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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