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Marathon Strength Training

Pocoa Performance

Marathon
Coach
Steve Gervasio, CSCS

Are you serious about crossing the finish line strong, but worried about balancing your heavy running volume with injury-proofing strength work?

The Marathon Strength Program is your essential 16-week strength training roadmap. This program is specifically designed to complement your rigorous running schedule, not compete with it. We understand that your priority is running, so we've created the perfect, high-impact strength solution that requires only two days per week.

This program is built around two intelligently structured 8-week cycles, ensuring continuous, progressive strength gains with mobility work sprinkled in. Exactly what you need when you need it the most.

$40
Get Marathon Strength Training
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Two Days Per Week
Maximum results with minimal time commitment. Get in, get strong, and get back to your miles.
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Mobility Built-In
Every session starts with a structured mobility routine designed to improve joint health, increase range of motion, and activate key running muscles.
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Lower Body Power Focus
Targets the essential muscles for endurance running (glutes, hamstrings, quads, and calves) to improve running economy, increase speed, and provide the resilience needed to fight fatigue in the later miles of your marathon.
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Full Body Efficiency
Every session is a full-body workout, strategically combining movements to maximize hormonal response and overall strength development in the shortest time possible.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 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
No sweating over a lifeless PDFs. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebell // Dumbbells // Bands
Recommended
Barbell // Hexbar
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Sample Week
Week 1 of 16-week program
Monday
Marathon Day 1

A1

Hamstring Rope Stretch

1 x 0:30

A2

Kneeling Hip Flexor Stretch

1 x 0:30

A3

Cat Cow

1 x 10

A4

Calf Stretch

1 x 0:30

A5

Childs Pose

1 x 0:30

B1

Goblet Squat

3 x 6

B2

Half-Kneeling DB Shoulder Press

3 x 10

C1

Single Leg RDL

3 x 6

C2

1-Arm DB Row

3 x 10

D1

Lateral Lunge

3 x 6

D2

DB Lateral Raise

3 x 10

D3

Push-Up

3 x MAX

E1

Plank

3 x 45

E2

Straight Leg Sit Ups

3 x 10

E3

Stability Ball Roll Out

3 x 10

Wednesday
Marathon Day 2

A1

Pigeon Stretch

1 x 0:30

A2

Half Kneeling Adductor Rock

1 x 8

A3

Downward Dog Lunge Rotation

A4

90/90

1 x 6

A5

Kneeling Hip Flexor/Quad Stretch

B1

Band Walks

3 x 10

B2

Band Pull-Apart

3 x 15

C1

DB Step Up

3 x 6

C2

DB Bench Press

3 x 10

D1

Stability Ball Hamstring Curl

3 x 10

D2

DB Renegade Row

3 x 8

D3

Standing DB Upright Row

3 x 12

E1

DeadBug

E2

Side Plank

Coach
More from Pocoa Performance
coach-avatar Steve Gervasio, CSCS

As a Certified Strength and Conditioning Specialist (CSCS), I've focused on mastering the science of athletic performance. I've coached and trained athletes from diverse backgrounds and sports. Meaningful progress doesn’t happen overnight, it’s built through consistent effort, one day at a time.

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The Last Six Miles Are Won Right Here

Stop risking injury and start building marathon-level strength. Your 16-week strength advantage starts now.

Get Marathon Strength Training
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Marathon Strength Training
Join Today!