Boston Marathon Strength Program

Kinesis Integrated Performance

Marathon, Endurance, Cross Country
Coaches
TIM DOWNEY and Christopher J Lee

This program is designed specifically to prepare you for the demands of the Boston Marathon course! As we all know the hills are notorious for being a huge test of how strong your legs are! Your secret weapon is going to be the weight room!

We have worked with world class marathoners and coached them to massive PR's and records in some major marathons as well! We are taking what we KNOW are key aspects of training for these athletes and bringing them to you!

This isn't another generic program made someone who dabbles in running. We live, breathe and sleep running!

This program is 16 weeks long and has

  • 2 strength sessions a week that are meant to COMPLIMENT your running, not take away from it!
  • 2 mobility sessions a week to make sure we are not getting stiff and preventing injury!
  • 2 dedicated foam rolling sessions to make sure we are taking care of those muscles!

LET GET AFTER IT!

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STRENGTH TO CONQUER THE HILLS OF BOSTON
BOSTON IS NOTORIOUS FOR THE LEG SMASHING HILLS. THIS PROGRAM IS DESIGNED SPECFICALLY TO PREPARE YOU TO CRUSH THAT COURSE.
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Coaches who specialize in the marathon!
We work with A LOT of world class marathoners and know what works!
Features
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Programming 6 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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Committed Teammates
You are joining a community of athletes on this journey! The group messaging feature allows you to connect with your fellow Boston qualifiers.
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Delivered through TrainHeroic
We have carefully tailored each video to have clear and detailed instruction on how to properly perform the exercise.
Equipment
Required
Barbell // Kettlebell // Bands // Swissball // Box
Recommended
Medicine Ball // Sliding Discs
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Sample Week
Week 1 of 16-week program
Sunday
Mobility: Marathon Training

A1

Lower Body Foam Roll

1 x 3:00

A2

Thoracic Mobility Foam Roller

2 x 10

B1

Hamstring Flossing

2 x 10

B2

Adductor Rocking

2 x 10

B3

Banded Ankle Mobility

2 x 15

C1

Windmills

2 x 10

C2

Downward Dog to Lunge Rotation

2 x 10

C3

90/90

2 x 10

D1

Banded Reverse Hip Hinge

2 x 10

D2

Adductor Mobility

2 x 10

Monday
Marathon Training - Phase 1: Day 2

A1

Kettlebell Deadlift

3 x 12 @ 70

A2

Single Leg Step Down

3 x 12

B1

Glute Bridge Weighted

3 x 12 @ 70

B2

Single Leg Glute Bridge

3 x 15

B3

Lateral Lunge

3 x 12 @ 70

C1

1-Arm DB Row

3 x 12 @ 70

C2

Lat Pulls

3 x 10 @ 70

D1

Posterior Pelvic Tilt

3 x 15 @ 60

D2

Dead-Bug

3 x 15

Tuesday
Foam Roll Lower Leg

A

Lower Body Foam Roll

Wednesday
Mobility: Marathon Training

A1

Lower Body Foam Roll

1 x 3:00

A2

Thoracic Mobility Foam Roller

2 x 10

B1

Hamstring Flossing

2 x 10

B2

Adductor Rocking

2 x 10

B3

Banded Ankle Mobility

2 x 15

C1

Windmills

2 x 10

C2

Downward Dog to Lunge Rotation

2 x 10

C3

90/90

2 x 10

D1

Banded Reverse Hip Hinge

2 x 10

D2

Adductor Mobility

2 x 10

Thursday
Marathon Training - Phase 1: Day 5

A1

Goblet Squat

3 x 12 @ 70

A2

Seated Calf Raises

3 x 15 @ 70

B1

Split Squat

3 x 12 @ 70

B2

Forward Lunges Weighted

3 x 10 @ 70

B3

Resistance Band Marches

3 x 10 @ 70

C1

TRX Push-Up

3 x 10 @ 70

C2

Halos

3 x 10 @ 70

D1

Seesaw

3 x 10

D2

Unilateral High Knee Farmer Carry

3 x 15 @ 70

Friday
Foam Roll Lower Leg

A

Lower Body Foam Roll

Coaches
coach-avatar TIM DOWNEY

Tim is a Boston Marathon Qualifier, Strength Coach, Run Coach and DPT Student.

coach-avatar Christopher J Lee

Chris is the athletic performance director for Tinman Elite. He has coached and worked with multiple world class marathoner such as Reed Fischer, Laura Thweatt, Brogan Austin and Sara Vaughn

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Race day will be here before you know it!

Get a head start on your competition and lets commit to that new Boston PR!

Get Boston Marathon Strength Program
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FAQs
Who is this for?
Those who are Racing the Boston Marathon 2022!
What if I miss a day?
Don't worry about it! The key is consistency. If you miss a day continue onto the next!
Do I need a gym!?
If you have the equipment listed above then no. Otherwise a gym is reccomended!
What days do I do strength?
Keep the hard days hard and the easy days easy! See our Boston running program if you want some guidance!
The Proof
verified-athlete-avatar Laura Thweatt

Top 5 American Marathoner

Verified Athlete

"Strength at Kinesis was a major factor in my 5th place finish at the 2020 US Olympic Trials!"

verified-athlete-avatar Brogan Austin

2:12 Marathoner, CIM Winner

Verified Athlete

"Brogan is a Kinesis athlete working towards his next Olympic cycle!"

verified-athlete-avatar Sara Vaughn

2:26 Marathoner, Winner CIM 2021

Verified Athlete

"Sara worked with Kinesis during her marathon debut build!"

Boston Marathon Strength Program