Welcome to Marathon Legs! In just 12 weeks you will become a more resilient runner, able to handle the intensity of the marathon with less fatigue and faster legs. All done from the comfort of your own home with virtually no equipment!
I designed Marathon Legs to progressively load and strengthen your body over 12 weeks, peaking your fitness just in time for your goal race. I utilize “eccentric” training – the muscle has to lengthen while still staying contracted, just like your quads when running downhill. This type of training can leave you a bit sore at first, especially if you don’t have much strength training experience, but your muscles will adapt quickly to the new stimulus.
Marathon Legs provides you with 6 unique running-specific strength routines to be competed over 12 weeks. Repeat one routine 4 times over two weeks, and then move on to the next progressively harder routine. The routines are time-efficient and don’t contain any fluff. Each workout contains a mobility exercise to prep the body for upcoming movements. The plyometric exercises teach the body to absorb force, which translates to faster running. And the lower body and core exercises increase the power of your engine. If you are experienced with strength training, adding light to moderate weights to these moves will ensure that you still challenge your muscles appropriately. You can also supplement with one or two upper body exercises to make this a total body workout.
Begin Marathon Legs 13 weeks before your goal race. Why 13 weeks? Well, you must peak your strength training just like you do your running! The week before your race you won’t have any routines to do, and two weeks before the race you’ll notice a reduction in sets and reps. Complete the routines on non-consecutive days, making sure you give yourself at least one day in between to recover. The best days to do the program are on your harder workout days AFTER your run, so you keep your hard days hard and your easy days are truly easy.
That’s it! I can’t wait for you to dig into the program and experience all the positive benefits of strength training. As always, don’t hesitate to reach out if you have any questions.