KeyLifts

Weight Training for a Marathon

Strength and Conditioning

4 weeks / 3 days per week

Based on the jimwendler.com article: https://www.jimwendler.com/blogs/jimwendler-com/weight-training-for-a-marathon To be run alongside a running plan.

Reviews

0 reviews

Week 1

Day 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Day 2

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Day 3

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Week 2

Day 1

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Day 2

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Day 3

Overhead • Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Week 3

Day 1

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Day 2

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Day 3

Overhead • Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Week 4

Day 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Day 2

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

Day 3

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Recommended Pull Exercises

25-50 reps

Recommended Push Exercises

25-50 reps

Recommended Core Exercises

25-50 reps

More templates like Weight Training for a Marathon

  • Tactical Barbell Operator

    Strength and Conditioning
    6 weeks / 3 days per week

  • Limited Time Boring But Strong

    Strength and Conditioning
    3 weeks / 4 days per week

  • Levi m&e 1.0

    Strength and Conditioning
    3 weeks / 3 days per week

  • Leviathan m&e 1.0

    Strength and Conditioning
    3 weeks / 3 days per week
KeyLifts
App Store Download
Play store download
© Copyright 2025 KeyLifts - Workout Logger.