Gym training plan to complement Half / Full Marathon Training

As a Marathon Major All Star there’s one thing I know about and its building strength to see you through the 26.2m. If you’re aiming to get stronger for marathon running, the gym plan needs to support running economy, fatigue resistance, and injury prevention. That means building durable legs, a stable core, resilient joints, and efficient movement patterns.

Here’s a gym-based strength plan (2–3 days/week) tailored specifically to support marathon distance performance.

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🏋️‍♂️ Marathon-Specific Strength Plan (2–3 Days/Week)

🧠 Training Goals:
• Improve muscular endurance and fatigue resistance
• Strengthen glutes, hamstrings, calves, and core
• Improve postural stability for late-race form
• Prevent injuries in knees, hips, ankles, and lower back

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🗓️ Weekly Structure Overview

Day Focus
Monday Run + Strength: Full-Body Stability & Strength
Wednesday Run + Strength: Posterior Chain & Core
Friday Optional Gym: Plyometrics + Mobility

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💪 Day 1 – Full-Body Strength & Running Posture

1. Trap Bar Deadlifts (or Barbell) – 4 sets of 5 reps
   → Builds strength in glutes, hams, low back without frying CNS
2. Bulgarian Split Squats – 3 sets of 8 reps each leg
   → Single-leg strength + balance for efficient stride and hip control
3. Standing Calf Raises (weighted) – 4 sets of 12–15 reps
   → Improves calf endurance for propulsion, stabilizes ankles
4. Bent-Over Rows (Barbell or Dumbbell) – 3 sets of 10
   → Maintains upper-back posture during long runs
5. Weighted Plank Holds or Deadbugs – 3 sets x 1 min
   → Deep core strength for maintaining posture and stability

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🦵 Day 2 – Posterior Chain & Core Focus

1. Romanian Deadlifts (Barbell or Dumbbell) – 4 sets of 8
   → Emphasizes hamstrings & glutes = power + injury prevention
2. Step-Ups with Knee Drive (weighted) – 3 sets of 10 each leg
   → Builds hip stability, drive phase strength
3. Seated Calf Raises – 3 sets of 15
   → Soleus focus for long-run fatigue resistance
4. Pallof Press (Anti-Rotation Core) – 3 sets of 12 each side
   → Trunk control = better energy transfer while running
5. Glute Bridge Marches – 3 sets of 20
   → Targets glute medius = hip control during gait

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💥 Day 3 – Plyometrics + Mobility (Optional but Powerful)

1. Box Jumps (moderate height) – 3 sets of 5
   → Improves neuromuscular coordination & elastic rebound
2. Jump Rope or High Knees – 3 x 30 seconds
   → Promotes foot speed and light ground contact
3. Walking Lunges with Rotation – 3 sets of 10
   → Mobility + strength + dynamic control
4. Band Monster Walks / Lateral Band Walks – 3 sets of 15
   → Glute activation and knee tracking
5. Thoracic Spine & Hip Mobility Flow – 10 mins
   → Keep your stride long, smooth, and efficient

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🗓️ How It Fits Into Marathon Training

Strength Day Pair With Run Type
Monday Recovery or easy run (short)
Wednesday Midweek moderate run or intervals
Friday Rest or cross-train day (can be low impact)

On long run days, skip the gym and focus on recovery.

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🧠 Pro Tips:
• Keep weights challenging, but not to failure (aim RPE 7–8).
• Track progress with lifts just like your mileage.
• Deload every 4–6 weeks or during peak run mileage weeks.
• Always prioritize quality of movement over load.