Raise your hand if...
trying to balance marathon training is HARD.
And it feels *almost* extra impossible when you're trying to add consistent strength training to it so you don't get injured and waste months of work.
And just maybe you've thought:
"I always question if the strength program I follow (I’ve done several) follow the arc of my training program....on top of, how am I supposed to get all this in?"
Let's clear up that confusion.
There IS a specific way to lift DURING Your marathon training cycle that will:
help you run stronger without being so sore you can't get out of bed the next day
feel more confident and super-prepared on race day
and help you prevent injuries during peak mileage weeks from completing side-lining you.
Let's hop in!
HOW TO FIT STRENGTH TRAINING INTO YOUR MARATHON PLAN
Do you know the 4 different parts of your marathon training plan?
General Preparatory Phase (usually there's 2 of these back to back)
Specific Preparatory Phase
Maintenance Phase
Taper or Peak Phase
The Reason These Matter:
For each of these different running phases, your strength training should complement them.
Meaning, you strength training should take it's cues from what your running plan.
Let's take a closer look.
Phase 1 & 2 of Marathon Training (General Preparatory Phase)
Typically the first 2 months of marathon training is spent establishing and building up a solid mileage base to prepare you for the more intense workouts to come.
Yes, the length of this phase can vary depending on a runner's experience, preference, and generally how they like to train.
All you need to know: this is the time where you make sure that running base is solid and you can handle some intensity (easy Zone 1 running at 80% and Zone 3 Running at 15-20%)
STRENGTH WISE: we do the SAME THING. We build that strength base (or continue to build it), lifting 2-3x a week at an intensity of roughly 6-7 RPE.
STRENGTH ADPATATIONS: just like with this first phase with running, it's all about building the aerobic base. With this phase in strength, we're focusing on the "neuromuscular adaptions and accumulation of muscular strength" and "building maximal force development". Meaning: getting stronger and getting the soreness out of the way!
Phase 3 of Marathon Training (Specific Preparatory Phase)
Let the fun begin ;) These 4 weeks are spent dialing up the intensity and making your running workouts very specific to your race distance and pace goals. Mileage continues to climb and the long runs get longer.
Yes, in this phase, just how intense the workouts are depend on the runner, their experience, and comfort level. Some might be super detailed with lots of splits and pace goals; others are more simplified. Neither are bad.
All you need to know: this is the time where you have more detailed workouts that are going to help you race how you want to race by BUILDING on that running base. Intensity is the name of the game. (Zone 1 running for 80%, Zone 2 running for 10-15% Zone, and Zone 3 Running for: 5-10%)
STRENGTH WISE: we do the SAME THING! We build that intensity here with your lifts! yes, this is where WE LIFT HEAVY. Because think about: we all know "keep hard days hard". Let's be honest. This is a MONTH of hard. HOWEVER, you're not going to be as sore as you think because of the strength base you built! Lifting is 2x a week at an intensity of roughly 8-9 RPE.
STRENGTH ADPATATIONS: Because you're lifting heavy here, you're injury proofing yourself. Think about it: as your running becomes more intense, you need your body to be strong enough to handle the high impact load you're asking of it. How do you do that? Lifting heavy helps "build a bigger engine" to help your race faster. By deliberately lifting heavy and giving your muscle a hypertrophy stimuli (encouraging them to get bigger), you set yourself up for success. Stronger muscles mean a stronger runner with fewer (or no) injuries ;)
Phase 4 of Marathon Training (Maintenance Phase)
Just 2 weeks. It is what it says it is.
All you need to know: This is the final hoorah before taper time! It often includes the longest long run, but relative to that, every thing is pretty much the same for 2 weeks. The additional oomph in that long run is enough intensity for 2 weeks and gives you the mental boost to know you can tackle race day. (Zone 1 running for 80%, Zone 2 running for 10-15% Zone, and Zone 3 Running for: 5-10%)
STRENGTH WISE: omg, we do the SAME THING for 2 week! Our focus switches to maintaining all the strength you built, especially in the past 4 weeks. You'll see that WE STILL LIFT HEAVY but reps drop down waaaay low. Lifting 1-2x a week.
STRENGTH ADPATATIONS: Our focus becomes "preserve muscle strength and power output and avoid training loss". The beautiful thing about strength: we can keep muscular gains without working too crazy hard. The change up: lift super duper heavy at an RPE of 8-9 but for 5 reps. Yup. like 2 sets. 5 reps each. But you gotta make it heavy to count!
Phase 4 of Marathon Training (TAPER Phase)
You know this one...
All you need to know: This is everyone's favorite phase ;) But it's a necessary evil. You need this active recovery with a smattering of intensity to help your body recover and harvest all the fitness you've created over the past several months (Zone 1 running for 80%, Zone 2 running for 15% Zone, and Zone 3 Running for: 5%)
STRENGTH WISE: YES, WE STILL LIFT. I know, usually runners stop altogether. But here's the thing. I already know you're going to complain about the taper crazies. and your neeeed to do something! Here's your solution: STRENGTH TRAIN.
STRENGTH ADPATATIONS: Our focus stays "preserving muscle strength and power output and" but now also includes "retain performance". We continue to lift to give you an outlet for the crazies and the taper ants in your pants, but to also keep your muscles sharp and strong. You stick with the 1 to 2 sets with 5 reps each but DROP THAT INTENSITY to a 5-6 RPE. Promise: you won't feel sore from lifting, you'll be a little more pleasant to be around, and you'll know you did something productive to help your upcoming race.
WRAPPING UP
TLDR: in case reading this feels like pulling teeth but you still want answers....
This is your sign to watch the video above.
I explain it all in a little more detail with some visual aids to help make it more exciting. :)
BUT THE FINAL POINTS
Lifting like a runner during your marathon training plan boils down to this:
For the first 3 months, lift 2-3x week and pretty heavy around an RPE of 6-8.
For the final month, lift 1-2x a week, at first HEAVY at RPE of 8 and then during taper time at an RPE of 5.
LET IT BE EASY.
and more importantly: be consistent.
if you want exercise EXAMPLES, I got you! click HERE to check out my FREE 2 week strength program for runners :)
And until next time, running fit fam....
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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