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.

COACH’S NOTES:

For each week, perform Workout 1 first then 2-3 days later, perform Workout 2. You should complete the workouts in order and within each workout, you should complete the exercises in order. I’ve provided my video of each exercise in each routine. Watch the video first, then I’ve included the sets/reps/time for each exercise.

You’ll spend two weeks working on each group of workouts then I’ll progress you to the next group of workouts.

It’s ideal to complete the exercises AFTER a run (or later in the day), not before a run.

Take 2-3 minutes rest between sets.

Move from one exercise to the next.

**IMPORTANT** Marathon Legs is 12 weeks long but you should finish the program one week before your race. No Marathon Legs exercises are to be performed during race week. That is time to rest up and peak for your race.

 

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Circuit-Style Training

Marathon Legs is designed circuit-style, so you will complete 2-3 sets of a group of exercises. For Workout 1, for example, here’s how you’d do it.

A1: Plank to Down Dog. Perform the prescribed number of reps, where one rep equals a tap of both left and right foot, and then move on to B1.

B1: Wall Drill Singles. Perform the prescribed number of reps, where one rep equals one leg drive, and then move onto B2.

B2: Box Jumps. After performing the prescribed number of reps, in week one you will move onto C1, but in week 2 you will go back to B1 to perform another set.

C1: Isometric Lunge. Perform the prescribed reps, where one rep equals a :30+ hold on each leg, then move on to C2.

C2: Eccentric SL Squat. Perform the prescribed reps, where you will do all reps on right leg and then all reps on left leg, before moving on to C3.

C3: Plank Shoulder Taps. Perform the prescribed reps, where one rep equals one shoulder tap. Then go back to C1. You’ll repeat this circuit three times, resting for a minute or two between sets.

The exercises require minimal, if any, equipment so they are easy to do at home or while traveling. The most common thing needed is a low box. If you are at home you can substitute a step, a sturdy low bench, a cinderblock, a really thick book, or anything else that will safely hold your bodyweight. For the exercises that require a taller box, a chair often works very well.

The easiest way to see how the workouts and exercises are broken up is to scroll to the bottom of this page, where the list of exercises are provided.

Don’t forget. We’re here to help. If you have any questions, Contact us.

These videos do not constitute medical advice and do not recommend or direct that you undertake any specific exercise or fitness regimen. You should consult a medical professional before undertaking any fitness regimen or exericse, which can pose serious health risks if undertaken or performed improperly. In viewing this screen, you acknowledge that you have read this form in its entirety and that you understand the potential risks associated with these exercises. Persons with back or hip injuries, women who are pregnant or nursing, should consult their physician before starting this or any exercise program.

Select Your Week:

Weeks 1 & 2

Weeks 3 & 4

Weeks 5 & 6

Weeks 7 & 8

Weeks 9 & 10

Weeks 11 & 12

Weeks 1 & 2: Group 1 Exercises

Weeks 1 & 2: Group 1 Exercises

(4 sessions over 2 weeks)

Plank to Down Dog with Foot Taps

Hands aligned right under shoulders in plank. Reach hips high using core. Keep legs as straight as you can and reach heels towards floor.
Feel in: hamstrings, calves, core.

Week 1, Workout 1: Perform 1 set of 10 repetitions (left + right = 1 repetition)

Week 1, Workout 2: Perform 1 set of 12 repetitions

Week 2, Workout 1: Perform 1 set of 14 repetitions

Week 2, Workout 2: Perform 1 set of 16 repetitions

(If you’d like a print-out of the exercises, scroll to the bottom of the page.)

Exercise #2

Wall Drill Singles – Piston

Hands on wall at shoulder height. Feet 1.5-2 feet away from the wall. Stay bouncy on toes with heels slightly off the floor. Maintain tall posture and strong core as you drive the leg into the ground.
Feel in: glutes, calves, core.

Week 1, Workout 1: Perform 1 set of 10 repetitions

Week 1, Workout 2: Perform 1 set of 12 repetitions

Week 2, Workout 1: Perform 2 sets of 10 repetitions

Week 2, Workout 2: Perform 2 sets of 10 repetitions

Exercise #3

Box Jumps

Start in athletic stance, feet hips width apart and hips back. Land softly in the same position you started in, avoid knees caving in.
Feel in: quads, calves, core.
Equipment: 6-12” box or step. If no box is available, perform a medium-effort squat jump.

Week 1, Workout 1: Perform 1 set of 5 repetitions

Week 1, Workout 2: Perform 1 set of 6 repetitions

Week 2, Workout 1: Perform 2 sets of 6 repetitions

Week 2, Workout 2: Perform 2 sets of 6 repetitions

Week 1, Workout 1: Perform 1 set of 5 repetitions

Week 1, Workout 2: Perform 1 set of 6 repetitions

Week 2, Workout 1: Perform 2 sets of 6 repetitions

Week 2, Workout 2: Perform 2 sets of 6 repetitions

Exercise #4

Isometric Lunge

Keep the legs at 90 degree angles – front knee over ankle and back knee under hip. Most of your weight is in the front leg. Use front glute to lift up.
Feel in: front glute and front quad.

Week 1, Workout 1: Perform 3 sets of 30 seconds

Week 1, Workout 2: Perform 3 sets of 35 seconds

Week 2, Workout 1: Perform 3 sets of 45 seconds

Week 2, Workout 2: Perform 3 sets of 60 seconds

Exercise #5

Eccentric Single Leg Squat

Reach hips back while keeping core engaged and back flat. Lower as slowly as possible. If this is too challenging, either raise the height of the chair by stacking books, or use the heel of the other leg as a kickstand until you gain strength.
Feel in: glute, ankle/calf stabilizers, core
Equipment: 18-24” chair or box. Start higher and lower as you get stronger.

Week 1, Workout 1: Perform 3 sets of 6 repetitions

Week 1, Workout 2: Perform 3 sets of 8 repetitions

Week 2, Workout 1: Perform 3 sets of 10 repetitions

Week 2, Workout 2: Perform 3 sets of 12 repetitions

Exercise #6

Planks with Shoulder Taps

Alight hands under shoulders. Keep hips level as you move the hands. Engage glutes and keep taps slow. If this is too challenging, elevate your hands on a bench or chair.
Feel in: core, shoulders

Week 1, Workout 1: Perform 3 sets of 12 repetitions

Week 1, Workout 2: Perform 3 sets of 14 repetitions

Week 2, Workout 1: Perform 3 sets of 16 repetitions

Week 2, Workout 2: Perform 3 sets of 20 repetitions

Weeks 3 & 4: Group 2 Exercises

Weeks 3 & 4: Group 2 Exercises

(4 sessions over 2 weeks)

Lunge Matrix

Keep chest up and core engaged. Move slowly to increase mobility in the hips. One repetition includes forward, lateral, and reverse lunge.
Feel in: glutes, inner thighs, quads

Week 3, Workout 1: Perform 1 set of 4 repetitions

Week 3, Workout 2: Perform 1 set of 5 repetitions

Week 4, Workout 1: Perform 1 set of 6 repetitions

Week 4, Workout 2: Perform 1 set of 8 repetitions

Exercise #2

Wall Drill Singles – Knee Drive

Hands on wall at shoulder height. Feet 1.5-2 feet away from the wall. Stay bouncy on toes with heels slightly off the floor. Maintain tall posture and strong core as you drive the knee forward.
Feel in: glute, calf, hip flexor, core

Week 3, Workout 1: Perform 1 set of 5 repetitions

Week 3, Workout 2: Perform 1 set of 6 repetitions

Week 4, Workout 1: Perform 2 sets of 6 repetitions

Week 4, Workout 2: Perform 2 sets of 8 repetitions

Exercise #3

Box Jumps 2 to 1

Start in athletic stance, feet hips width apart and hips back. Land softly on one leg in the same athletic position you started in, avoid knees caving in.
Feel in: quads, calves, core.
Equipment: 6-12” box or step. If no box is available, perform a medium-effort squat jump where you land on one leg.

Week 3, Workout 1: Perform 1 set of 5 repetitions

Week 3, Workout 2: Perform 1 set of 6 repetitions

Week 4, Workout 1: Perform 2 sets of 6 repetitions

Week 4, Workout 2: Perform 2 sets of 8 repetitions

Exercise #4

Split Squat

Align front knee over ankle and back knee under hip. Use front glute to lift straight up, don’t move torso backwards or lock out front knee. Keep knee aligned with hip and ankle, no side to side movement.
Feel in: front glute, front quad

Week 3, Workout 1: Perform 3 sets of 6 repetitions

Week 3, Workout 2: Perform 3 sets of 8 repetitions

Week 4, Workout 1: Perform 3 sets of 10 repetitions

Week 4, Workout 2: Perform 3 sets of 12 repetitions

Exercise #5

Single Leg Box Squat

Reach hips back while keeping core engaged and back flat. Lower slowly and use glute to lift back up without momentum. If this is too challenging, either raise the height of the chair by stacking books, or use the heel of the other leg as a kickstand until you gain strength.
Feel in: glute, ankle/calf stabilizers, core
Equipment: 18-24” chair or box. Start higher and lower as you get stronger.

Week 3, Workout 1: Perform 3 sets of 6 repetitions each leg

Week 3, Workout 2: Perform 3 sets of 8 repetitions each leg

Week 4, Workout 1: Perform 3 sets of 10 repetitions each leg

Week 4, Workout 2: Perform 3 sets of 12 repetitions each leg

Exercise #6

Bird Dog – Contra & Ipsilateral

Align wrists under shoulders and knees under hips. Keep core engaged to prevent arching through lower back. Lift arm and leg slowly.
Feel in: core, glutes, shoulders

Week 3, Workout 1: Perform 3 sets of 5 repetitions each side

Week 3, Workout 2: Perform 3 sets of 6 repetitions each side

Week 4, Workout 1: Perform 3 sets of 8 repetitions each side

Week 4, Workout 2: Perform 3 sets of 10 repetitions each side

Weeks 5 & 6: Group 3 Exercises

Weeks 5 & 6: Group 3 Exercises

(4 sessions over 2 weeks)

Hip Airplanes

Reach one leg back so weight is in heel of standing leg. Engage core to move shoulders and hips as one unit. Stack hips and then slowly lower hip down to close the joint.
Feel in: standing leg glute, ankle/calf stabilizers

Week 5, Workout 1: Perform 1 set of 5 repetitions

Week 5, Workout 2: Perform 1 set of 6 repetitions

Week 6, Workout 1: Perform 1 set of 8 repetitions

Week 6, Workout 2: Perform 1 set of 10 repetitions

Exercise #2

Wall Drill Triples

Hands on wall at shoulder height. Feet 1.5-2 feet away from the wall. Stay bouncy on toes with heels slightly off the floor. Maintain tall posture and strong core as you snap from one foot to the other.
Feel in: calf, core, glutes

Week 5, Workout 1: Perform 1 set of 4 repetitions

Week 5, Workout 2: Perform 1 set of 6 repetitions

Week 6, Workout 1: Perform 2 sets of 6 repetitions

Week 6, Workout 2: Perform 2 sets of 8 repetitions

Exercise #3

Drop Squat

Start tall and lift onto the toes. Quickly drop into a squat with hips back and chest up. It’s okay if the feet leave the floor briefly during the drop.
Feel in: core, glutes, quads

Week 5, Workout 1: Perform 1 set of 5 repetitions

Week 5, Workout 2: Perform 1 set of 6 repetitions

Week 6, Workout 1: Perform 2 sets of 6 repetitions

Week 6, Workout 2: Perform 2 sets of 8 repetitions

Exercise #4

Reverse Lunge (Front Foot Elevated)

Align front knee over ankle as you slowly step back into a reverse lunge. Use front leg glute to lift back to standing without using back leg to push up.
Feel in: front leg glute, stretch in back leg quad
Equipment: 3-6” box or stacked books

Week 5, Workout 1: Perform 3 sets of 6 repetitions

Week 5, Workout 2: Perform 3 sets of 8 repetitions

Week 6, Workout 1: Perform 3 sets of 10 repetitions

Week 6, Workout 2: Perform 3 sets of 12 repetitions

Exercise #5

Step Downs – Eccentric

Slowly lower with control, keeping hip, knee, and ankle in line. Reach hips backward and let the knee come forward over the foot. Engage core so back stays flat.
Feel in: glute, quad, ankle/calf stabilizers
Equipment: 6-12” box or step.

Week 5, Workout 1: Perform 3 sets of 6 repetitions each leg

Week 5, Workout 2: Perform 3 sets of 8 repetitions each leg

Week 6, Workout 1: Perform 3 sets of 10 repetitions each leg

Week 6, Workout 2: Perform 3 sets of 12 repetitions each leg

Exercise #6

Side Plank with Thread the Needle

Align elbow under shoulder. Slowly rotate and reach top arm underneath body. Try to keep hips stacked. If this is too challenging, split the feet so top foot is in front of bottom foot.
Feel in: obliques, shoulders, upper back

Week 5, Workout 1: Perform 3 sets of 8 repetitions each side

Week 5, Workout 2: Perform 3 sets of 10 repetitions each side

Week 6, Workout 1: Perform 3 sets of 12 repetitions each side

Week 6, Workout 2: Perform 3 sets of 15 repetitions each side

Weeks 7 & 8: Group 4 Exercises

Weeks 7 & 8: Group 4 Exercises

(4 sessions over 2 weeks)

Open Book

Keep hips stacked as you slowly rotate open. Goal is to get both shoulders on the ground without shifting hips.
Feel in: chest, upper back, mid-back

Week 7, Workout 1: Perform 1 set of 6 repetitions

Week 7, Workout 2: Perform 1 set of 8 repetitions

Week 8, Workout 1: Perform 1 set of 10 repetitions

Week 8, Workout 2: Perform 1 set of 10 repetitions

Exercise #2

Knee Drivers on Low Box

Weight stays in front leg. Drive back knee forward while moving arms in running motion. Minimize vertical bounce.
Feel in: quad, glute, ankle/calf stabilizers
Equipment: 3-6” box, step, or stacked books

Week 7, Workout 1: Perform 1 set of 10 repetitions

Week 7, Workout 2: Perform 1 set of 12 repetitions

Week 8, Workout 1: Perform 2 sets of 12 repetitions

Week 8, Workout 2: Perform 2 sets of 15 repetitions

Exercise #3

Drop Squat 2 to 1

Start tall and lift onto the toes. Quickly drop into a single leg squat with hips back and chest up. It’s okay if the feet leave the floor briefly during the drop.
Feel in: core, glutes, quads

Week 7, Workout 1: Perform 1 set of 5 repetitions

Week 7, Workout 2: Perform 1 set of 6 repetitions

Week 8, Workout 1: Perform 2 sets of 5 repetitions

Week 8, Workout 2: Perform 2 sets of 6 repetitions

Exercise #4

Lateral Lunge

Keep both feet pointing forward. Reach hips back and keep chest up as you come into lunge. Push through bent leg to return to standing.
Feel in: glute, quad, and hamstring of bending leg, stretch of inner thigh of straight leg

Week 7, Workout 1: Perform 3 sets of 8 repetitions each side

Week 7, Workout 2: Perform 3 sets of 10 repetitions each side

Week 8, Workout 1: Perform 3 sets of 12 repetitions each side

Week 8, Workout 2: Perform 3 sets of 12 repetitions each side

Exercise #5

Step Ups

Drive through heel and use glute to slowly lift up. Don’t push off back leg. Lower with control.
Feel in: glute, hamstring, quad
Equipment: 12-24” box or bench

Week 7, Workout 1: Perform 3 sets of 8 repetitions each leg

Week 7, Workout 2: Perform 3 sets of 10 repetitions each leg

Week 8, Workout 1: Perform 3 sets of 12 repetitions each leg

Week 8, Workout 2: Perform 3 sets of 12 repetitions each leg

Exercise #6

Bear Crawl with Shoulder Taps

Keep hips level as you slowly lift alternating hands. Knees stay close to the ground, aligned right under the hips. Push chest away from the floor and keep back flat.
Feel in: core, upper back/shoulders

Week 7, Workout 1: Perform 3 sets of 12 repetitions each side

Week 7, Workout 2: Perform 3 sets of 14 repetitions each side

Week 8, Workout 1: Perform 3 sets of 16 repetitions each side

Week 8, Workout 2: Perform 3 sets of 20 repetitions each side

Weeks 9 & 10: Group 5 Exercises

Weeks 9 & 10: Group 5 Exercises

(4 sessions over 2 weeks)

Hip 90-90

Fold over front leg, and then lift hips up with hands behind hips.
Feel in: hips, glutes, inner thighs

Week 9, Workout 1: Perform 1 set of 5 repetitions

Week 9, Workout 2: Perform 1 set of 6 repetitions

Week 10, Workout 1: Perform 1 set of 8 repetitions

Week 10, Workout 2: Perform 1 set of 10 repetitions

Exercise #2

Knee Drivers with Hop

Bend front knee slightly and shift hips backward to engage glute. Load weight into front leg. Drive off toes while back knee comes forward. Land softly and move right back into starting position.
Feel in: glute and quad of front leg, core

Week 9, Workout 1: Perform 1 set of 6 repetitions

Week 9, Workout 2: Perform 1 set of 8 repetitions

Week 10, Workout 1: Perform 2 sets of 8 repetitions

Week 10, Workout 2: Perform 2 sets of 10 repetitions

Exercise #3

Depth Drop

Step off box and quickly land with good form, hips back, no knees caving in.
Feel in: glutes, quads, core
Equipment: 6-12” box or step

Week 9, Workout 1: Perform 1 set of 5 repetitions

Week 9, Workout 2: Perform 1 set of 6 repetitions

Week 10, Workout 1: Perform 2 sets of 5 repetitions

Week 10, Workout 2: Perform 2 sets of 6 repetitions

Exercise #4

Forward Lunge

Take a big step forward. Keep knee over ankle in front leg as you land in lunge. Tighten core as you push back up with the front leg.
Feel in: glute, quad, core, ankle/calf stabilizers

Week 9, Workout 1: Perform 3 sets of 6 repetitions each side

Week 9, Workout 2: Perform 3 sets of 8 repetitions each side

Week 10, Workout 1: Perform 3 sets of 10 repetitions each side

Week 10, Workout 2: Perform 3 sets of 12 repetitions each side

Exercise #5

Skater Squat

Lift up with front glute and lower slowly with control. Front knee stays in line with foot. Touch down with back knee, foot never touches.
Feel in: front glute, core, ankle/calf stabilizers
Equipment: 4-9” box or stacked books. Start with a higher height and lower as you get stronger.

Week 9, Workout 1: Perform 3 sets of 6 repetitions each leg

Week 9, Workout 2: Perform 3 sets of 8 repetitions each leg

Week 10, Workout 1: Perform 3 sets of 10 repetitions each leg

Week 10, Workout 2: Perform 3 sets of 12 repetitions each leg

Exercise #6

Star Side Plank

Align elbow under shoulder, and hips and knees are bent at 90 degrees. Lift the hips up and forward, and pinch the shoulder blades together. Be mindful not to arch the lower back as the hips press forward.
Feel in: glutes, obliques

Week 9, Workout 1: Perform 3 sets of 30 seconds each side

Week 9, Workout 2: Perform 3 sets of 45 seconds each side

Week 10, Workout 1: Perform 3 sets of 60 seconds each side

Week 10, Workout 2: Perform 3 sets of 60 seconds each side

Weeks 11 & 12: Group 6 Exercises

Weeks 11 & 12: Group 6 Exercises

(4 sessions over 2 weeks)

World’s Greatest

Step back into a wide lunge. Breathe through this deep stretch.
Feel in: the whole leg and upper back and chest

Week 11, Workout 1: Perform 1 set of 4 repetitions

Week 11, Workout 2: Perform 1 set of 4 repetitions

Week 12, Workout 1: Perform 1 set of 6 repetitions

Week 12, Workout 2: Perform 1 set of 6 repetitions

Exercise #2

Lunge Jumps

Week 11, Workout 1: Perform 1 set of 10 repetitions

Week 11, Workout 2: Perform 1 set of 12 repetitions

Week 12, Workout 1: Perform 2 sets of 10 repetitions

Week 12, Workout 2: Perform 1 set of 10 repetitions

Start in lunge position with front foot under knee and back knee under hip. Use arms to get more power as you jump up. Land softly with control. Don’t let the knees cave in.
Feel in: glutes, quads, ankle/calf stabilizers

Exercise #3

Depth Drop 2 to 1

Step off box and quickly land with good form on one leg, hips back, no knees caving in.
Feel in: glutes, quads, core
Equipment: 6-12” box or step

Week 11, Workout 1: Perform 1 set of 5 repetitions

Week 11, Workout 2: Perform 1 set of 6 repetitions

Week 12, Workout 1: Perform 2 sets of 5 repetitions

Week 12, Workout 2: Perform 1 set of 6 repetitions

Exercise #4

Walking Lunges with Overhead Hold

Hold dowel overhead with hands wider than the shoulders. Pull shoulder blades down and front ribs in, engaging the core. Lunge forward, keeping front knee over ankle.
Feel in: core, glutes, upper back, shoulders
Equipment: dowel or belt

Week 11, Workout 1: Perform 3 sets of 10 repetitions

Week 11, Workout 2: Perform 3 sets of 12 repetitions

Week 12, Workout 1: Perform 3 sets of 10 repetitions

Week 12, Workout 2: Perform 2 sets of 10 repetitions

Exercise #5

Single Leg Hip Thrusters

Align ankle under knee. Keep hips level as you drive up through the heel, engaging the glute. Be mindful not to over-arch low back at the top. Keep core engaged so spine stays straight.
Feel in: glutes, core
Equipment: 18-24” box or chair

Week 11, Workout 1: Perform 3 sets of 8 repetitions each leg

Week 11, Workout 2: Perform 3 sets of 10 repetitions each leg

Week 12, Workout 1: Perform 3 sets of 10 repetitions each leg

Week 12, Workout 2: Perform 2 sets of 8 repetitions each leg

Exercise #6

Mountain Climbers – Slow

Align wrists under shoulders. Lift hips with core and keep level as you move legs. Slowly drive one knee forward, not going above 90 degrees. Keep pace slow and steady.
Feel in: core, hip flexors, shoulders
Equipment: sliders (Valslides), hand towels or paper towels for hardwood floors, or paper plates for carpet

Week 11, Workout 1: Perform 3 sets of 20 repetitions

Week 11, Workout 2: Perform 3 sets of 20 repetitions

Week 12, Workout 1: Perform 3 sets of 20 repetitions

Week 12, Workout 2: Perform 2 sets of 20 repetitions

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Here is a PDF of the exercises. Scroll over page 1 to see the navigation (bottom of PDF) bar that you can use to see Page 2.

[pdf-embedder url=”https://www.mcmillanrunning.com/wp-content/uploads/2020/07/PDF-Marathon-Legs-07.13.20.pdf”]

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