16 Week Beginner Marathon (Home) Strength Program

Run Resiliently PT & Performance

Marathon
Coach
Anh Bui, PT, DPT, CSCS, USATF1

Designed for beginner marathoners new to strength training. Ideal for someone who is less experienced with lifting and/or does not do it on a consistent basis (meaning 2 times a week throughout the year). The program requires minimal equipment and designed for you to do at HOME!

16 week program Includes: 2 strength workouts/week (30-40 minutes in length) 2 mobility programs a week to optimize recovery

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Benefits:
Lower injury risk, increase strength, improve mobility, better race results
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Consistency is KEY.
Don't overthink the training, I've done the work for you. I believe consistency in everything you do yields results over time. As a physical therapist, I have treated thousands of runners and know common areas of weakness that need to be addressed. My approach is a combination of prehab exercises blended into a strength & conditioning program, timed appropriately for your biggest race.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Required
Dumb bells // Power Band // Mini Loop Bands // Box for step ups // Foam Roller
Recommended
Kettlebells
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Sample Week
Week 1 of 16-week program
Sunday
Posterior Chain Mobility

A

Hamstring Release with Ball

1 x 2:00

B

Lacrosse ball to Calf

1 x 2:00

C

Lacrosse ball to Glutes

1 x 2:00

D

Thoracic Spine Extension Foam Roller

1 x 20

E

Lumbar Twist

1 x 15

Tuesday
Strength A (Phase 1a)

A1

Clamshells

2 x 15

A2

Monster Walk

2 x 15

A3

Open Books

1 x 10

B1

Goblet Squat

2 x 15 @ 15 lb

B2

Pallof Press

2 x 12

B3

Single Leg Step Down

2 x 10

C1

Push-Up

2 x 10

C2

Single Arm Bent Over Row

2 x 10 @ 15 lb

C3

Reverse Lunge

2 x 10 @ 15 lb

Thursday
Strength B (Phase 1a)

A1

Sidelying Hip Abduction

2 x 10

A2

Band Pull Apart

2 x 15

A3

Banded Squats

2 x 15

B1

Lunge matrix

2 x 5 @ 15 lb

B2

Side Plank

2 x 0:30

B3

Single leg calf raise Dumbbell

2 x 15

C1

Deadbug

2 x 20

C2

Dumbbell Lateral Raise

2 x 10 @ 10 lb

C3

Supermans

2 x 15 @ 2

Friday
Anterior Chain Mobility

A

Foam Roll Quads

1 x 2:00

B

TFL Release with ball

1 x 2:00

C

Foam Roll Adductors

1 x 2:00

D

Lacrosse ball to foot

1 x 2:00

Coach
coach-avatar Anh Bui, PT, DPT, CSCS, USATF1

Doctor of Physical Therapy, Strength & conditioning specialist, run coach.

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To run faster and longer, you must run stronger.

I am a licensed Doctor of Physical Therapist, certified strength and conditioning coach, and USATF certified running coach. My strength & conditioning principles are mobility, stability, and strength. My programs prioritize injury prevention and performanc

Get 16 Week Beginner Marathon (Home) Strength Program
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The Proof
verified-athlete-avatar Paddy O'leary

North Face Trail Runner

Verified Athlete

""I came out of the 2021 season with more tweaks and injuries that season than I had ever experienced before. Anh not only helped me get healthy again, but also build towards bigger goals and performances. I raced through 2022 with less niggles and injuries.""

verified-athlete-avatar Emily De La Bruyere

9:59 Steeple, 16:04 (5k), 34:09 (10k)

Verified Athlete

"Every distance runner out there should be working with Anh. In a world of too little overlap among PT, strength, and running, she is an expert in all three. She also cares about her clients and personalising exercises to them -- and, best of all, is creative and adaptive."

verified-athlete-avatar Elena Barham

1:18 Half Marathoner, 2:55 Marathon PR

Verified Athlete

"Anh worked with me virtually to create a strength program, enabling me to recover after knee surgery and get back to competitive running. Under Anh's guidance, I feel stronger than I did prior to my surgery. I would recommend Anh to any runner trying to compete at a high level, or just stay healthy"

16 Week Beginner Marathon (Home) Strength Program