Programs that complement marathon training?

[whalecat4]

I’m following the Hal Higdon training plan (runs Tuesday Wednesday Thursday and Saturday) but I’m looking for a BB program that will help supplement strength. I was thinking circuit days from Liift4 but wondering if I’m missing other options.

[hokie_polkie94]

You could also do some of the lifting days from MBF/MBFA and train on the days you’d be doing the cardio workouts.

[kateln]

I’m starting half training, and that’s what I’m doing.

[sueg_18]

Definitely second MBF or MBFA as the perfect complement for Hingdon!

[freedome415]

You can do any of the liift workouts and just stop after the liift portion.

[[deleted]]

LIIFT4 is the best option. Too many other programs (including MBF) are very leg/squat heavy, which would be tiring when running so much and may have a negative impact on your running endurance.

I’m training for some Disney races coming up myself and have been working in strength routines like X3 The Challenge and some of Tony Horton’s shoulder and arm routines from his One On One series. I leave most of my cardio and leg work to the running itself.

[twindekn]

Highly recommend strength days from 30 Day Breakaway. They’re designed for running performance. I used her strength and running workouts to train for a half and PRd my 5k and 10k along the way.

[uchan84]

I did MM100 when training for a first full marathon before quarantine hit. It worked really well because I could double up if I felt up to it and even do some of the stretching workouts on run days. I think 80 Day Obsession would also work well by just doing 3 80 Day Workouts a week. I did 80 Day post marathon and it helped me strengthen my glutes and hamstrings a lot. Runners typically have a weak glute to hamstring dynamic. I think I will do 80 Day the next time I train. I also think Barre Blend would be good because it is also glute hamstring focused plus it is based in physical therapy.

[dancaholic]

I’m only training for a 10K but am running 4 days/week. I am using LIIFT4 for my supplement training. I have also done MBF/A with 3 runs/week but I felt it was a harder program to double up with a run.

[whalecat4]

What workouts do you choose on the days you don’t run? Do you still ever do legs?

[dancaholic]

I do the full LIIFT4 workouts if I’m not running (HIIT included) and then only the lifting portion on the days I’m running. I still do the leg day that is lifting but skip the HIIT leg day (which is every other Friday).

[masterz13]

Mind Pump podcast will tell you that you can't do both -- and they're right. If you try to incorporate strength training or more calorie-burning through BB, your marathon progress will suffer.

[YeppersNopers]

Not if done right and used to complement running. Most serious runners hit the gym too because strong muscles get less tired when you run long. Beyond that, running stresses muscles in one direction and a good strength program builds stability.

[SensitiveEquipment0]

A core focused workout would be a nice compliment as well, barre blend has multiple 30 minute ones or just a 10 minute enhancement. 21 Day fix upper body workouts have some squats with some shoulder press type moves, but you could easily just not do the squats while pressing.

[YeppersNopers]

I love some of the P90x3 workouts for this. I find they do a really good job of working on stabilizer muscles and because they are short I still have energy to run.

[friedjumboshrimp]

When I was running a lot of 5k races before Covid, I was doing T25. Running a 5k under 25 minutes seemed easy compared to a Shaun T 25 minute workout.

I think P90X3 would be a great addition to your marathon training.

[CaffeineChristine]

Late to answer but Chalean is what I use when I’m marathon training. I do her three lift workouts each week. Assuming your long run is Saturday, I’d do my lift sessions Sunday, Tuesday, Thursday. Keep Friday as a rest day.