Marathon
Strength Program
A 16-week strength program built for marathon runners. PDF guide plus an auto-tracking Excel spreadsheet. Instant download.
About the cost of one physio appointment, for 16 weeks of programming. Yours to keep, no subscription.
"The Excel sheet alone is worth the price. I knew exactly what I lifted last week and what to push for. Felt like I had a coach in the gym with me every session."
Quick questions.
Two files, emailed within 60 seconds of purchase.
The PDF program guide. Every session for the full 16 weeks. Sets, reps, rest, exercise instructions, video demo links and coaching notes. Printable, no app.
The Excel tracking spreadsheet. Log your weights and it auto-calculates your target loads for the next session. No subscription, yours to keep.
That is the whole point of it. The program runs 2 to 3 strength sessions a week alongside your running plan, whichever plan you follow, and the loading is structured so it complements your build rather than competing with it, easing off as your mileage peaks. Strength work is one of the best predictors of staying injury-free through a marathon block.
Free programs are almost always generic gym plans, not built for the demands of distance running. This was designed by an Accredited Exercise Physiologist who treats running injuries every week. The exercise selection and 16-week progression are built around runner biomechanics, injury prevention and the shape of a marathon build. $79 is about one physio appointment, and a running injury costs a lot more than that.
Basic equipment (dumbbells, a bench, resistance bands) is recommended, and a gym makes the later phases easier to load properly. Exercise alternatives are included for when equipment is not available.
Yes. It starts from a genuine foundation level and builds progressively, with clear instructions and coaching cues throughout. First-timers arguably get the most out of it, because the biggest risk in a first marathon build is breaking down, not fitness. If you are currently injured, book a consult with our team first, this is a training program, not a rehab protocol.
Get to the start line.
Strong, and in one piece.
16-week program. PDF + Excel tracker. Instant download. $79, yours to keep.
Files arrive within 60 seconds of payment. If they don't, email reception@4dhp.com and we'll sort it out personally.