16 week Advanced (GYM) Marathon Strength
Run Resiliently PT & Performance
MarathonThe 16 week program is designed for marathoners who have experience with strength training and are comfortable doing more advanced lifts. Ideal for someone who runs and lifts on a regular basis, but wants more structure during their marathon build to prevent injury and optimize performance.
The program includes 2 strength workouts/week (45 minutes in length), 1 stability/prehab routine (25 minutes), 2 mobility programs a week to optimize recovery.
While this program is designed for runners currently marathon training, it can be used in the off season utilizing heavier weights. Please follow week to week notes with recommendations on how to self select weights.
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
Sidelying Hip Abduction
2 x 15
A3
Open Books
1 x 15
A4
Band Rips
2 x 15
B1
Kettlebell Deadlift
3 x 12 @ 35 lb
B2
Pallof Press
3 x 12
B3
Ball Bridge
3 x 12
C1
Side Plank
3 x 0:30
C2
Hip Thruster
3 x 15
C3
Wall Sit Calf Raise
3 x 15
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
A1
Monster Walk
2 x 15
A2
Squat Jacks
2 x 10
A3
Lumbar Twist
1 x 20
A4
Banded Shoulder Circles
1 x 15
B1
Goblet Squat
3 x 12 @ 20 lb
B2
Deadbug
3 x 30
B3
Suitcase Carry
3 x 25 @ 25 lb
C1
Reverse Lunge
3 x 10 @ 15 lb
C2
Push-Up
3 x 10
C3
Single Arm Bent Over Row
3 x 10 @ 15 lb
C4
Pogo Jumps
3 x 0:30
A
Standing Fire Hydrants
2 x 10
B
Mobo Board Rocks
2 x 20
C
Single leg RDL with reach
2 x 10
D
Rotator Cuff Pumps
2 x 15
E
Side plank star pose
3 x 0:30
F
Bird Dog
3 x 20
Anh Bui, PT, DPT, CSCS, USATF
Doctor of Physical Therapy, Coach, Owner of Run Resiliently.
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 Advanced (GYM) Marathon Strength
Paddy O'Leary
North Face Pro 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"
Annie Magnusson
Marathoner
Verified Athlete"I have been using the 16 week marathon strength program in preparation for the half marathon at Grandma's in June. It has been so helpful in keeping me healthy and running strong. I have been able to consistently run 70+ mile weeks and I attribute the consistency to having a strength program."
