16 Week Beginner Marathon (Home) Strength Program
Run Resiliently PT & Performance
MarathonDesigned 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
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
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
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
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
Anh Bui, PT, DPT, CSCS, USATF1
Doctor of Physical Therapy, Strength & conditioning specialist, run coach.
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
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.""
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."
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"
