Strength Training Routine for Marathon Preparation: Build Power, Stay Healthy, Run Strong

Most marathon plans focus on miles. That makes sense - you can’t fake 26.2. But if you only run, you leave a lot on the table. A smart strength training routine for marathon preparation can help you hold form late in the race, improve running economy, and cut your odds of common overuse injuries.

The goal isn’t to become a powerlifter. It’s to build durable legs and hips, a stable trunk, and the kind of strength that carries over to running. This guide lays out what to do, when to do it, and how to fit it into real life.

Why strength training matters for marathoners

When you fatigue, your stride changes. Your hips drop, knees cave in, feet slap the ground, and you start wasting energy. Strength work helps you resist that breakdown.

• Better running economy: strong muscles and tendons can store and return more energy each step.
• Fewer injuries: strength can reduce stress on tissues that often get overloaded in marathon training.
• Stronger finish: strength improves your ability to keep pace when your legs feel heavy.
• More control on hills: uphill demands force; downhill demands control.

Research reviews often show that adding strength training improves performance markers in endurance athletes without hurting aerobic gains, as long as you program it well. If you want to skim the science, see the Medicine and Science in Sports and Exercise journal, which regularly publishes endurance and resistance training studies and reviews.

What “strength” should look like for marathon training

Your plan should focus on three buckets: max strength basics, single-leg stability, and trunk strength. You also want a small dose of power so your stride stays snappy.

1) Lower body strength (the engine)

• Squat pattern: squat, goblet squat, split squat
• Hinge pattern: deadlift, Romanian deadlift, hip thrust
• Single-leg work: step-ups, lunges, single-leg RDLs
• Calves and feet: calf raises, tibialis raises, short-foot drills

2) Hips and trunk strength (the frame)

• Side hips: side plank variations, band walks, hip hikes
• Anti-rotation: Pallof press, suitcase carries
• Posterior chain: glute bridge holds, back extensions (if you tolerate them)

3) A little power (the spark)

You don’t need a big plyo plan. You need small, controlled work that keeps you springy.

• Jump rope or pogo hops (low height, stiff ankle)
• Low box jumps or step-off hops (if your tendons handle them)
• Short hill sprints (8 to 12 seconds) during certain phases

If you’re new to lifting, keep power work simple. Nail the basics first.

How to fit strength work into a marathon week

The best strength plan is the one you can recover from. For most runners, 2 sessions per week works well. Some do 3 shorter sessions, but that’s harder to balance once mileage climbs.

Simple scheduling rules

• Lift on hard run days, not easy days. Pair stress with stress, then protect recovery days.
• Keep at least 24 hours between heavy lifting and your long run when you can.
• During peak mileage, reduce lifting volume, not movement quality.

A common setup looks like this:

• Tuesday: quality run (intervals or hills) + short strength session
• Thursday or Friday: steady run + strength session
• Weekend: long run (no heavy lifting the day before if possible)

Need a sanity check on weekly training load? The NSCA’s guidance for endurance athletes offers a practical view of how strength fits alongside endurance work.

The strength training routine for marathon preparation (12-week template)

This routine assumes you already run 3 to 6 days per week and you can commit to two strength sessions. Each session should take 35 to 55 minutes, including warm-up.

Pick loads that leave 1 to 3 reps in the tank most of the time. You should finish feeling worked, not wrecked.

Warm-up (8 to 10 minutes)

• 5 minutes easy cardio: jog, bike, row, or brisk walk
• Leg swings and hip circles: 10 each side
• Bodyweight squat: 10 reps
• Glute bridge: 10 reps with a 2-second squeeze
• Calf raises: 10 slow reps

Phase 1 (Weeks 1-4): Build the base

Goal: learn the lifts, build tolerance, and shore up weak links.

Workout A (base)

• Goblet squat: 3 sets of 8-10 reps
• Romanian deadlift (dumbbells or bar): 3 sets of 8-10 reps
• Step-up (knee to hip height if possible): 2-3 sets of 8 reps each side
• Side plank: 2-3 sets of 20-40 seconds each side
• Standing calf raise: 3 sets of 10-15 reps

Workout B (base)

• Split squat (rear foot elevated if comfortable): 3 sets of 8 reps each side
• Hip thrust or glute bridge (loaded if possible): 3 sets of 10 reps
• Single-arm row (dumbbell or cable): 3 sets of 10 reps each side
• Pallof press: 2-3 sets of 10 reps each side
• Tibialis raises (against a wall or with a machine): 2-3 sets of 12-20 reps

If you need technique cues, the ACE exercise library has clear descriptions for most of these movements.

Phase 2 (Weeks 5-9): Get stronger without adding bulk fatigue

Goal: increase force. Keep reps lower, rest a bit more, and keep your form sharp.

Workout A (strength)

• Front squat or back squat (or heavy goblet squat): 4 sets of 4-6 reps
• Deadlift (trap bar if you have it) or Romanian deadlift: 3-4 sets of 4-6 reps
• Walking lunge: 2-3 sets of 8 reps each side
• Suitcase carry: 3 carries of 30-50 meters each side
• Seated calf raise (or bent-knee calf raise): 3 sets of 8-12 reps

Workout B (strength)

• Split squat (heavier): 4 sets of 5-6 reps each side
• Hip thrust (heavier): 4 sets of 5-6 reps
• Hamstring curl (machine, ball, or sliders): 3 sets of 8-12 reps
• Side plank with top leg lift (if stable): 2-3 sets of 20-30 seconds each side
• Jump rope or pogo hops: 4-6 sets of 20-30 seconds easy and springy

Keep the power work light. You should stop before your contacts get sloppy.

Phase 3 (Weeks 10-12): Peak and taper (keep strength, cut fatigue)

Goal: maintain strength and feel fresh. Reduce volume by 30 to 60 percent while keeping some heavier reps.

Workout A (maintain)

• Squat variation: 3 sets of 3-5 reps
• Romanian deadlift: 2-3 sets of 4-6 reps
• Step-up: 2 sets of 6 reps each side
• Calf raise: 2 sets of 10 reps
• Pallof press: 2 sets of 8 reps each side

Workout B (taper-friendly)

• Split squat: 2-3 sets of 4-6 reps each side
• Hip thrust: 2-3 sets of 4-6 reps
• Short hops or jump rope: 3-4 sets of 15-20 seconds
• Side plank: 2 sets of 20-30 seconds each side

Race week: one short session early in the week (20 to 30 minutes), then stop. Keep it easy and crisp.

How hard should you lift?

If you run a lot, you don’t need to chase failure. Most marathoners do best with moderate to heavy loads and clean reps.

• Base phase: sets of 8-10 with steady control
• Strength phase: sets of 4-6 with longer rest (90 to 180 seconds)
• Peak/taper: keep some heavier sets, cut total sets

A simple rule: finish most sets feeling like you could do 1 to 3 more reps. That leaves room to recover for key runs.

Common mistakes that make strength work backfire

Lifting like a bodybuilder

High-volume leg days with lots of burn can wreck your running. Marathon strength should support your miles, not compete with them.

Doing random exercises every week

You need repeatable lifts so you can progress. Rotate less. Improve more.

Skipping calves and feet

Calves, ankles, and feet take a beating in marathon training. Train them with both straight-knee and bent-knee calf work.

Ignoring pain signals

Soreness is normal. Sharp pain isn’t. If a lift triggers joint pain, swap it out and address the cause.

If you deal with recurring issues, you may want a clinician’s view. The Johns Hopkins sports injury resources provide a grounded overview of common problems and when to seek help.

Adjustments for beginners, older runners, and time-crunched schedules

If you’re new to strength training

• Start with one session per week for 2-3 weeks, then add the second.
• Use dumbbells and machines if they help you learn patterns safely.
• Keep every rep smooth. Speed comes later.

If you’re 40+ or recovery is harder

• Keep two sessions, but cut one accessory exercise from each.
• Prioritize sleep and protein.
• Use longer warm-ups and add easy mobility after runs.

If you only have 20 minutes

Do a tight circuit twice a week. It’s not perfect, but it works.

1. Goblet squat: 8 reps
2. Romanian deadlift: 8 reps
3. Split squat: 6 reps each side
4. Side plank: 25 seconds each side
5. Calf raises: 12 reps

Rest as needed, repeat for 2 to 4 rounds.

How strength training and running workouts should work together

Here’s the key: your running workouts drive marathon fitness. Strength training supports them. So protect the runs that matter most.

• If your long run suffers, reduce lifting volume first.
• If your speed day suffers, move lifting to later that day or the next day after an easy run.
• If you feel flat all week, cut power work and keep one heavy lift per session.

Want help dialing in training paces so you don’t overcook the week? A practical tool like the VDOT running pace calculator can keep workouts in the right zone.

Recovery basics that make the routine work

You don’t need fancy tricks. You need the basics done well.

• Eat enough: marathon training plus lifting burns through fuel fast.
• Get protein at most meals.
• Sleep 7-9 hours when you can.
• Keep easy days easy.

If you want a clear, practical overview of sports nutrition basics, the Precision Nutrition guides are readable and grounded in real coaching work.

Conclusion

A good strength training routine for marathon preparation doesn’t steal energy from your runs. It builds the support system that keeps you healthy through high mileage and helps you hold form when the race gets hard.

Start with two sessions per week, focus on squats, hinges, single-leg work, and trunk strength, then trim volume as you peak. Keep reps clean, recover well, and let your running stay the main event. If you do that, strength work becomes one of the simplest ways to train smarter for 26.2.