Original starter · 12 weeks
Marathon Season Strength
Strength work that builds early in your marathon block, then tapers with your mileage so you start the race fresh.
12weeks
2days a week
24sessions
345working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 12.
| Measure | Week 1 | Week 12 | Change |
|---|
| Working sets | 25 | 14 | −44% |
|---|
| Total reps | 232 | 86 | −63% |
|---|
| Reps per set | 9.3 | 6.1 | −34% |
|---|
| Average RPE | 6.4 | 5.8 | −9% |
|---|
Week 1
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 6.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 10 | RPE 6.5 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 3 × 12 | RPE 7 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 2 × 10 | RPE 6 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 6 | RPE 6.5 | 02:30 |
|---|
| Box Jump · Step down | 3 × 4 | RPE 6 | 01:30 |
|---|
| Nordic Hamstring Curl | 2 × 4 | RPE 7 | 01:30 |
|---|
| Tibialis Raise | 2 × 15 | RPE 6 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 2 × 20 | RPE 6 | 01:00 |
|---|
Week 2
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 3 × 15 | RPE 7 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 10 | RPE 6.5 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 6 | RPE 7 | 02:30 |
|---|
| Box Jump · Step down | 3 × 4 | RPE 6.5 | 01:30 |
|---|
| Nordic Hamstring Curl | 2 × 5 | RPE 7 | 01:30 |
|---|
| Tibialis Raise | 2 × 20 | RPE 6.5 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 3 × 20 | RPE 6.5 | 01:00 |
|---|
Week 3
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 12 | RPE 6.5 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 5 | RPE 7.5 | 02:30 |
|---|
| Box Jump · Step down | 4 × 4 | RPE 6.5 | 01:30 |
|---|
| Nordic Hamstring Curl | 3 × 4 | RPE 7.5 | 01:30 |
|---|
| Tibialis Raise | 3 × 15 | RPE 6.5 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 3 × 25 | RPE 6.5 | 01:00 |
|---|
Week 4
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 7.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 4 × 12 | RPE 7.5 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 12 | RPE 7 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 5 | RPE 7.5 | 02:30 |
|---|
| Box Jump · Step down | 4 × 4 | RPE 7 | 01:30 |
|---|
| Nordic Hamstring Curl | 3 × 5 | RPE 7.5 | 01:30 |
|---|
| Tibialis Raise | 3 × 20 | RPE 7 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 3 × 30 | RPE 7 | 01:00 |
|---|
Week 5
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 6 | RPE 8 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 4 × 10 | RPE 8 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 12 | RPE 7 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 4 | RPE 8 | 02:30 |
|---|
| Box Jump · Step down | 4 × 3 | RPE 7.5 | 01:30 |
|---|
| Nordic Hamstring Curl | 3 × 5 | RPE 8 | 01:30 |
|---|
| Tibialis Raise | 3 × 20 | RPE 7 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 3 × 30 | RPE 7.5 | 01:00 |
|---|
Week 6
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 3 × 5 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 6 | RPE 8 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 4 × 10 | RPE 8 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 12 | RPE 7.5 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 4 | RPE 8 | 02:30 |
|---|
| Box Jump · Step down | 5 × 3 | RPE 7.5 | 01:30 |
|---|
| Nordic Hamstring Curl | 3 × 6 | RPE 8 | 01:30 |
|---|
| Tibialis Raise | 3 × 25 | RPE 7.5 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 3 × 30 | RPE 7.5 | 01:00 |
|---|
Week 7
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 4 × 5 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 4 × 8 | RPE 8.5 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 15 | RPE 7.5 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 3 | RPE 8.5 | 02:30 |
|---|
| Box Jump · Step down | 5 × 3 | RPE 8 | 01:30 |
|---|
| Nordic Hamstring Curl | 3 × 6 | RPE 8 | 01:30 |
|---|
| Tibialis Raise | 3 × 25 | RPE 7.5 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 3 × 40 | RPE 8 | 01:00 |
|---|
Week 8
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 4 × 4 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 5 | RPE 8.5 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 4 × 8 | RPE 8.5 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 3 × 15 | RPE 7.5 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 3 | RPE 8.5 | 02:30 |
|---|
| Box Jump · Step down | 5 × 3 | RPE 8 | 01:30 |
|---|
| Nordic Hamstring Curl | 4 × 5 | RPE 8 | 01:30 |
|---|
| Tibialis Raise | 3 × 25 | RPE 8 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 3 × 40 | RPE 8 | 01:00 |
|---|
Week 9
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 3 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 5 | RPE 7.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 6 | RPE 7.5 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 3 × 10 | RPE 7.5 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 2 × 12 | RPE 7 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 3 | RPE 7.5 | 02:30 |
|---|
| Box Jump · Step down | 3 × 3 | RPE 7.5 | 01:30 |
|---|
| Nordic Hamstring Curl | 2 × 5 | RPE 7.5 | 01:30 |
|---|
| Tibialis Raise | 2 × 20 | RPE 7 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 2 × 30 | RPE 7 | 01:00 |
|---|
Week 10
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 3 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 2 × 5 | RPE 7.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 6 | RPE 7 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 3 × 10 | RPE 7 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 2 × 12 | RPE 6.5 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 3 | RPE 7 | 02:30 |
|---|
| Box Jump · Step down | 3 × 3 | RPE 7 | 01:30 |
|---|
| Nordic Hamstring Curl | 2 × 4 | RPE 7 | 01:30 |
|---|
| Tibialis Raise | 2 × 20 | RPE 6.5 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 2 × 30 | RPE 6.5 | 01:00 |
|---|
Week 11
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 3 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 2 × 5 | RPE 6.5 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 2 × 5 | RPE 6.5 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 2 × 10 | RPE 6.5 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 2 × 10 | RPE 6 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 3 | RPE 6.5 | 02:30 |
|---|
| Box Jump · Step down | 2 × 3 | RPE 6.5 | 01:30 |
|---|
| Nordic Hamstring Curl | 2 × 3 | RPE 6.5 | 01:30 |
|---|
| Tibialis Raise | 2 × 15 | RPE 6 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 2 × 20 | RPE 6 | 01:00 |
|---|
Week 12
DAY 1 - MON - HEAVY LEGS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 2 | RPE 6 | 02:30 |
|---|
| Romanian Deadlift | 1 × 5 | RPE 6 | 02:00 |
|---|
| Bulgarian Split Squat · Repetitions per side | 1 × 5 | RPE 6 | 01:30 |
|---|
| Single-Leg Calf Raise · Repetitions per side | 2 × 8 | RPE 6 | 01:00 |
|---|
| Pallof Press · Repetitions per side | 1 × 10 | RPE 5.5 | 00:45 |
|---|
DAY 2 - THU - POWER AND DURABILITY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 2 | RPE 6 | 02:30 |
|---|
| Box Jump · Step down | 2 × 2 | RPE 6 | 01:30 |
|---|
| Nordic Hamstring Curl | 1 × 3 | RPE 6 | 01:30 |
|---|
| Tibialis Raise | 1 × 15 | RPE 5.5 | 00:45 |
|---|
| Suitcase Carry · Meters per side | 1 × 20 | RPE 5.5 | 01:00 |
|---|