Marathon Strength Program (16 week)

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 MarathoN! As we all know the marathon is 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!

LETS GET AFTER IT!

$95

Get Marathon Strength Program (16 week)

STRENGTH TO CONQUER 26.2 MILES

THE MARATHON IS NOTORIOUS FOR BEING A LEG SMASHER. THIS PROGRAM IS DESIGNED SPECFICALLY TO PREPARE YOU TO BE READY FOR THE DREADED "WALL".

Coaches who specialize in the marathon!

We work with A LOT of world class marathoners and know what works!

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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.

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

Sample Week

Week 1 of 16-week program

Sunday

Mobility: Marathon Training

Lower Body Foam Roll

1 x 3:00

Thoracic Mobility Foam Roller

2 x 10

Hamstring Flossing

2 x 10

Adductor Rocking

2 x 10

Banded Ankle Mobility

2 x 15

Windmills

2 x 10

Downward Dog to Lunge Rotation

2 x 10

90/90

2 x 10

Banded Reverse Hip Hinge

2 x 10

Adductor Mobility

2 x 10

Monday

Marathon Training - Phase 1: Session A

Single Leg Raised hip Bridges

2 x 15

Lateral Lunge

2 x 12 @ 70

Kettlebell Deadlift

3 x 12 @ 70

Single Leg Step Down

3 x 12

TRX ROW - Single arm

2 x 12

Copenhagen Plank

2 x 10

Half Kneeling Press

2 x 10

Posterior Pelvic Tilt

2 x 15 @ 60

Swissball Superman

2 x 15

Tuesday

Foam Roll Lower Leg

Lower Body Foam Roll

Wednesday

Mobility Ankle Focus + Thoracic

Anterior tib pulls

2 x 15

Anterior Ankle Mob

2 x 10

Calf Stretch

2 x 0:15

Banded Ankle Mobility

2 x 15

Thoracic + Adductor Mobility

2 x 10

Brettzel

2 x 5

Thoracic Mobility Foam Roller

2 x 10

Thursday

Marathon Training - Phase 1: Session B

Ground up Side Load Squat

2 x 7 @ 7

Seated Calf Raises

2 x 10 @ 7

Assisted Hops

2 x 20

Hip Flexor Pulls in plank

2 x 10

Goblet Inline Lunge

2 x 12 @ 6

TRX PUSHUP

2 x 10 @ 7

Storks

2 x 10

Seesaw

2 x 10

Unilateral High Knee Farmer Carry

2 x 15 @ 7

Friday

BONUS: Foot Ankle Prehab 1

Foot Intrinsic 1

2 x 10

Anterior tib pulls

2 x 15

Tib Post Pulls

2 x 15

Peroneal Pulls

2 x 15

Banded Ankle Mobility

3 x 15

Single Leg Calf Eccentric

2 x 10

Saturday

Foam Roll Lower Leg

Lower Body Foam Roll

Coaches

More from Kinesis Integrated Performance

TIM DOWNEY

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

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