logo
BoostcampPNG
Marathon Supplemental Strength Training
by Steven W.
1 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
Jul 11, 2024 03:34
down_app
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
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
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
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
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
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
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
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