Potent Running Strength

Marathon, Track & Field, Strength & Conditioning, General Fitness, Endurance, Adventure Race , Personal Training
Coach
Andy Wegman

20 WEEK MARATHON STRENGTH PROGRAM:

This is a BODYWEIGHT based program that you easily add weight to if you have/need to to make more difficult.

- 2 strength days: focusing on total body strength, movement, mobility

- 2 mobility/recovery sessions:  focusing on mostly movement and mobility, lower intensity

- 1 power session: built to be good workout before a race, mixture of strength, power, and recovery into shorter session

The days are set on the week Strength (Monday/Wednesday) Mobility (Tuesday/Thursday) Power (Friday)

BUT you can move them to easily to whatever day you that works best for you.

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
This is put out as a body weight based program. Everything you see will be able to be completed and progressed with just your bodyweight.If you have weights available feel free to add them in to the exercises when appropriate.This app will allow you to track you reps // sets // and weights so you can progress as you need/canCan always reach out tome with any questions regarding the exercises or progressions :)
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Sample Week
Week 1 of 20-week program
Sunday
Strength ONE Weeks 1-4

A1

Cat & Cow

2 x 3

A2

1/2 Kneeling Adductor Stretch

2 x 4

A3

Split Squat

2 x 16

B1

Pogos

3 x 10

B2

Dead Bug Iso

2 x 16

C1

Split Squat

3 x 20

C2

Push Up Progression

C3

Bench Marching Long Bridges

2 x 30

D1

Hand Supported Single Leg Deadlift

3 x 16

D2

Bear Crawl Rows

3 x 16

D3

Hand Asst. Single Leg Pogo

2 x 20

E1

Downward Dog

2 x 5

E2

90/90 Hip Rotation

2 x 5

Monday
Mobility ONE

A1

Wall Roller Hip Rotation

2 x 30

A2

1/2 Kneeling Adductor Stretch

2 x 5

B1

Kneeling Hip Flexion

2 x 10

B2

Side Plank with Hip Flexion

2 x 10

C1

Marching Bridges

2 x 30

C2

90/90 Hip Rotation

2 x 5

D1

Knee to Wall Ankle Stretch

2 x 5

D2

Body Weight Lateral Hip Shift

2 x 5

Tuesday
Strength TWO Weeks 1-4 

A1

Cat & Cow

2 x 3

A2

Hip Rotations

2 x 4

A3

1 KB Lateral Squat

2 x 12

B1

Lateral Pogos

3 x 15

B2

Dead Bug Iso

2 x 16

C1

Hand Supported Single Leg Deadlift

3 x 16

C2

Pushup Isometrc

@ 3

C3

Split Squat Isometric

D1

1 KB Lateral Squat

3 x 20

D2

Bear Crawl Rows

3 x 16

D3

Side Plank Full

E1

Downward Dog

2 x 5

E2

Body Weight Lateral Hip Shift

2 x 5

Wednesday
Mobility TWO

A1

Wall Roller Hip Rotation

2 x 30

A2

1/2 Kneeling T-Spine Rotation

2 x 5

B1

Wall Marching (Knee to Opposite Elbow)

2 x 30

B2

Downward Dog 1 Arm Reach

2 x 8

C1

ISO Single Leg Bridge

2 x 30

C2

1/2 Kneel Foot on Wall Quad Stretch

2 x 30

D1

Body Weight Lateral Hip Shift

2 x 5

D2

90/90 Hip Rotation

2 x 5

Thursday
Pre-Race 1

A1

Cat & Cow

2 x 3

A2

1/2 Kneeling Adductor Stretch

2 x 10

B1

DB Step Through Lunges

3 x 10

B2

Explosive PushUp

3 x 5

B3

Dead Bug Iso

3 x 16

B4

Bear Crawl Rows

3 x 16

B5

Pogos

3 x 15

C1

90/90 Hip Rotation

2 x 5

C2

Body Weight Lateral Hip Shift

2 x 5

MARATHON 2022 20 Week Strength Program