Marathon Strength Plan | MTP 2021
Being able to run consistently is the key to any training program. Injuries get in the way of that consistency, and strength training helps protect against injury.
Strength training works by making your muscles, tendons, bones, and ligaments stronger. That means you can do more running before the tissue starts to break down. Repeatedly exceeding your body's physical capacity, over time, leads to injury. Strength training makes you robust, durable, and physically able to handle the incredible demands of marathon training.
Strength training works by making your muscles, tendons, bones, and ligaments stronger. That means you can do more running before the tissue starts to break down. Repeatedly exceeding your body's physical capacity, over time, leads to injury. Strength training makes you robust, durable, and physically able to handle the incredible demands of marathon training.
Bespoke Treatments Mobile App: click the button below to access the strength program through the Bespoke Treatments Mobile App.
Strength Program PDF: click the button below to access the strength program PDF with clickable video links.
Strength Program Details:
FREQUENCY: Do this program 1x minimum, 4x maximum, per week, on your rest days and/or easier run days.
INTENSITY & FEEL: Strength work (Sets 1 & 3) should produce a good burn. If you’re not feeling that burn, either increase the weight, duration, or the speed of your exercise. Jumps & Hops (Set 2) should feel powerful for the jumps, and springy for the hops. In general, if safe, the heavier the better.
VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time).
Consistency is everything -- keep with it!
FREQUENCY: Do this program 1x minimum, 4x maximum, per week, on your rest days and/or easier run days.
INTENSITY & FEEL: Strength work (Sets 1 & 3) should produce a good burn. If you’re not feeling that burn, either increase the weight, duration, or the speed of your exercise. Jumps & Hops (Set 2) should feel powerful for the jumps, and springy for the hops. In general, if safe, the heavier the better.
VOLUME: Start with the lower # of prescribed sets, and work your way up to the max (example - work your way from doing 2 sets to 4 sets over about a month’s time).
Consistency is everything -- keep with it!
Injury Call
$30 telehealth call to diagnose and get you back to running as soon as possible with Dr. Blake Dircksen PT, DPT, CSCS of Bespoke Treatments
