12-Week Strength Training Program for Half & Full Marathon Runners
Run faster. Finish stronger. Stay injury-free.
The Endurance Cartel 12-Week Strength Training Program is designed specifically for half and full marathon runners looking to enhance their performance without reducing their run volume. This progressive plan improves lower body strength, core stability, and running economy while reducing injury risk, so you can train harder, recover faster, and race your best.
What You’ll Get:
A fully periodized 12-week program split into 4 progressive phases.
2–3 strength sessions per week that fit seamlessly into your run training.
Detailed exercise instructions, sets, reps, and progression strategies.
Designed for runners of all levels, with variations for half vs. full marathon focus.
Minimal equipment needed (bodyweight, dumbbells, resistance bands—gym optional).
PDF or app-delivered format for easy tracking.
Perfect For:
Runners preparing for a half or full marathon.
Anyone prone to injuries who needs a proven strength plan.
Athletes looking to build speed, power, and resilience without bulking up.
Why It Works:
This isn’t a generic “runner’s strength plan.” It’s based on proven marathon-specific strength principles, balancing load, recovery, and run integration. You’ll build the muscular endurance to handle long miles and the power to surge when it counts.
Run faster. Finish stronger. Stay injury-free.
The Endurance Cartel 12-Week Strength Training Program is designed specifically for half and full marathon runners looking to enhance their performance without reducing their run volume. This progressive plan improves lower body strength, core stability, and running economy while reducing injury risk, so you can train harder, recover faster, and race your best.
What You’ll Get:
A fully periodized 12-week program split into 4 progressive phases.
2–3 strength sessions per week that fit seamlessly into your run training.
Detailed exercise instructions, sets, reps, and progression strategies.
Designed for runners of all levels, with variations for half vs. full marathon focus.
Minimal equipment needed (bodyweight, dumbbells, resistance bands—gym optional).
PDF or app-delivered format for easy tracking.
Perfect For:
Runners preparing for a half or full marathon.
Anyone prone to injuries who needs a proven strength plan.
Athletes looking to build speed, power, and resilience without bulking up.
Why It Works:
This isn’t a generic “runner’s strength plan.” It’s based on proven marathon-specific strength principles, balancing load, recovery, and run integration. You’ll build the muscular endurance to handle long miles and the power to surge when it counts.
Run faster. Finish stronger. Stay injury-free.
The Endurance Cartel 12-Week Strength Training Program is designed specifically for half and full marathon runners looking to enhance their performance without reducing their run volume. This progressive plan improves lower body strength, core stability, and running economy while reducing injury risk, so you can train harder, recover faster, and race your best.
What You’ll Get:
A fully periodized 12-week program split into 4 progressive phases.
2–3 strength sessions per week that fit seamlessly into your run training.
Detailed exercise instructions, sets, reps, and progression strategies.
Designed for runners of all levels, with variations for half vs. full marathon focus.
Minimal equipment needed (bodyweight, dumbbells, resistance bands—gym optional).
PDF or app-delivered format for easy tracking.
Perfect For:
Runners preparing for a half or full marathon.
Anyone prone to injuries who needs a proven strength plan.
Athletes looking to build speed, power, and resilience without bulking up.
Why It Works:
This isn’t a generic “runner’s strength plan.” It’s based on proven marathon-specific strength principles, balancing load, recovery, and run integration. You’ll build the muscular endurance to handle long miles and the power to surge when it counts.
Sample Workout – Foundation Phase (Week 1)
Goal: Build movement quality and base strength.
Session Length: ~25 minutes
Warm-Up – 5 min light jog or jump rope + dynamic stretches (leg swings, arm circles)
Goblet Squat – 3×10 (light/moderate weight, focus on form)
Walking Lunge – 3×10/leg (controlled steps)
Glute Bridge – 3×12 (hold 1s at the top)
Calf Raises – 3×15 (full range of motion)
Plank – 3×30 sec hold
Push-Ups – 3×10 (or incline/knee variation)
Tip: Perform on a run recovery day or after a short, easy run.
