Performance by Saura
MarathonStrength Training for Half Marathon & Marathon Performance
Running performance is not built through mileage alone.
Stronger Runner is a structured strength training programme designed for endurance athletes preparing for a half marathon or marathon who want to become stronger, more resilient, and more efficient runners.
The programme combines evidence-based strength training principles with the specific physical demands of distance running, helping athletes develop the physical qualities needed to support their running performance while improving their ability to tolerate the demands of high-volume training.
WHAT YOU WILL DEVELOP
Maximum Strength: Build a stronger foundation to support force production and running performance.
Muscular Resilience: Improve the capacity of muscles and connective tissues to tolerate repetitive running loads.
Running Economy: Develop strength and neuromuscular qualities that may contribute to more efficient running mechanics.
Injury Risk Management: Address physical weaknesses and improve load tolerance to support consistent training.
Core & Structural Stability: Develop the strength and control required to maintain performance throughout long-distance efforts.
WHO IS THIS PROGRAMME FOR?
Whether you're preparing for your first half marathon, chasing a new personal best, or building towards a full marathon, this programme is designed to complement your running schedule.
It is suitable for recreational and competitive runners looking to integrate structured strength training into their endurance preparation.
THE GOAL
Run stronger. Build resilience. Improve performance.
Because becoming a better runner also means becoming a stronger athlete.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Single leg calf raise w/ tip toe extension
2 x 10
A2
Hip Airplane Rotations
2 x 10
A3
Active Adductor w/ thread the needle
2 x 8
A4
Hip Flexor Plank
2 x 0:40
B1
Split Squat ISO hold
3 x 1:00
B2
Single Leg Soleus Hold
2 x 1:00
C1
Leg Press
3 x 10
C2
DB single leg RDL
3 x 6
D1
Run Specific Hamstring ISO Hold
3 x 0:40
D2
Copehagen Dynamic Reps
2 x 8
D3
Pallof Press
3 x 12
A1
tall kneeling wall facing hip circles
2 x 10
A2
Reverse plank w/ mini band hip flexors
2 x 10
A3
Half kneeling dorsiflexion to pronation
2 x 10
A4
mini band hip lateral circles
2 x 10
B1
Overhead banded March
3 x 12
B2
Deadbug Banded hip flexor hold
3 x 0:30
C1
DB bulgarian split squats
3 x 5
C2
Band Resisted Side Plank Row
3 x 10
D1
Run Specific Ankle ISO Hold
2 x 1:00
D2
Pallof Rotation
2 x 10
A1
Quadruped T-spine
2 x 8
A2
Seal Pose
2 x 0:45
A3
Jefferson Curl
2 x 8
B1
Barbell bent over row
3 x 5
B2
Quadruped Banded Row
3 x 10
C1
Unilateral DB chest press in dead bug
3 x 8
C2
Single arm Ring Rows
3 x 8
C3
Banded Reverse Sit ups
3 x 15
