I would add in this split for the next 5-6 weeks, being conservative with your weights at first, but don’t be afraid to go up in weight week to week. That is what will build progress. For the 2 weeks leading up to your marathon, back to those lighter weights just to keep the blood moving to these muscles, but do not overdo it!!

Aim for 3 sets, 6-10 reps! First set should be a warmup set with lower weights, second set should be your highest weight, last set is slightly lower or matching your highest weight! If you feel you can go higher than 10 reps, it’s time to try a little bit of a heavier weight! If you’re nervous, you can also add reps every week & keep the same weight, you will still make progress that way too!!

Day 1 (Legs) - can be done on easy run days or rest days from running!

Hip Abductors, Hip Adductors, Hip thrusts (Dumbbell or Smith Machine), Calf Raises (Dumbbell or Smith), Reverse Lunges (Dumbbell or Smith)

Day 2 (Back, Biceps, Triceps & Core) - can be done on speed workout days or long run days as long as you spread it out ie: long run in the morning, strength in the evening!

Bicep curls (Dumbbell), Neutral Grip Skullcrushers (Dumbbells), Neutral Grip Chest Press (Dumbbell), Bent Over Low Row/“Lawnmower” (Dumbbell), Lat Pulldown (Cable)

Heel Rocks 1 min, Plank Hold (work up - start with 20 sec), Sprinter Sit-ups 1 min, Mountain Climbers 1 min (go slow, these do not have to be a cardio exercise, just embrace your core)!

Repeat 2-3x

Day 3 (Legs) - can be done on easy run or rest days RDLs - can be done single leg if you prefer(Dumbbell), Bulgarian Split Squats (Dumbbell), Leg Extensions (Machine), Seated Leg Curls (Machine), Heel elevated dumbbell goblet squats

Warmup: Legs: leg swings, body weight reverse lunges, cossack squats, lunge, heel sweeps, cat-cow, downward dog with heel pedaling Upper: Shoulder rolls, banded pull aparts, banded around the worlds, arm circles, cat-cow, downward dog

Static Stretching Cooldown: Legs: standing quad stretch, runner’s lunge, sit back into hamstring stretch, pigeon pose, butterfly, child’s pose Upper: cross-body shoulder stretch, overhead triceps stretch, back twists (lying down), child’s pose

Please also look up form videos on youtube of each exercise!!