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Marathon Supplemental Strength Training

by Steven W.
17 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
    Jun 19, 2025 12:03

Summary

Elevate your marathon training with this 8-week supplemental strength program designed specifically for runners. Committing just two days a week, you'll engage in targeted exercises that enhance your overall strength, improve core stability, and boost your running efficiency. Each session combines supersets and varied movements, from dumbbell lunges to barbell deadlifts, ensuring a comprehensive workout that builds endurance and power. Prepare to tackle those miles with newfound strength and confidence!
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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
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