Marathon and Lifting Training Plan

16 weeks·6 days / wk·marathon

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Weeks: 16
Sessions: 141
Peak week: 10h 06; week 13
Long run: 2h 35; week 13
Taper: 3 wk

BaseCutbackBuildPeakTaperRace

Same-day pairs put the priority session first; keep at least 6 hours between a hard run and heavy legs.

Focus

Volume

Base: aerobic running + strength foundationLong run 100 min

7h 46

Mon
Oct 5
Intervals
40 min
- 4 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Oct 5

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Oct 6

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Oct 6
Easy run
30 min
- Zone 2 @ 10:25/mi
Wed
Oct 7
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Oct 8
Threshold run
40 min
- 20 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Oct 8

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Oct 9

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Oct 10
Long run
100 min
- Zone 2 long run @ 10:25/mi

Base: aerobic running + strength foundationLong run 105 min

7h 56

9 sessions

Mon
Oct 12
Intervals
40 min
- 4 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Oct 12

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Oct 13

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Oct 13
Easy run
30 min
- Zone 2 @ 10:25/mi
Wed
Oct 14
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Oct 15
Threshold run
45 min
- 22 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Oct 15

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Oct 16

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Oct 17
Long run
105 min
- Zone 2 long run @ 10:25/mi

Base: aerobic running + strength foundationLong run 110 min

8h 11

9 sessions

Mon
Oct 19
Intervals
40 min
- 5 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Oct 19

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Oct 20

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Oct 20
Easy run
35 min
- Zone 2 @ 10:25/mi
Wed
Oct 21
Easy run
35 min
- Zone 2 @ 10:25/mi
Thu
Oct 22
Threshold run
45 min
- 23 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Oct 22

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Oct 23

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Oct 24
Long run
110 min
- Zone 2 long run @ 10:25/mi

Deload: both run and lift volume downLong run 80 min

5h 37

9 sessions

Mon
Oct 26
Easy run
30 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Mon

Oct 26

Lower (strength)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	2 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Oct 27

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Oct 27
Easy run
25 min
- Zone 2 @ 10:25/mi
Wed
Oct 28
Easy run
25 min
- Zone 2 @ 10:25/mi
Thu
Oct 29
Easy run
35 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Thu

Oct 29

Lower (volume)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	2 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	1 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Fri

Oct 30

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Oct 31
Long run
80 min
- Zone 2 long run @ 10:25/mi

Base: aerobic running + strength foundationLong run 115 min

8h 26

9 sessions

Mon
Nov 2
Intervals
45 min
- 5 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Nov 2

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Nov 3

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Nov 3
Easy run
35 min
- Zone 2 @ 10:25/mi
Wed
Nov 4
Easy run
35 min
- Zone 2 @ 10:25/mi
Thu
Nov 5
Threshold run
50 min
- 25 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Nov 5

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Nov 6

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Nov 7
Long run
115 min
- Zone 2 long run @ 10:25/mi

Build: heavy lifting + thresholdLong run 120 min

8h 31

9 sessions

Mon
Nov 9
Intervals
45 min
- 5 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Nov 9

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	85% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Nov 10

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	85% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Nov 10
Easy run
35 min
- Zone 2 @ 10:25/mi
Wed
Nov 11
Easy run
35 min
- Zone 2 @ 10:25/mi
Thu
Nov 12
Threshold run
50 min
- 27 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Nov 12

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	85% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Nov 13

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	85% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Nov 14
Long run
120 min
- Zone 2 long run @ 10:25/mi

Build: heavy lifting + thresholdLong run 130 min

9h 01

9 sessions

Mon
Nov 16
Intervals
50 min
- 6 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Nov 16

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Nov 17

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Nov 17
Easy run
40 min
- Zone 2 @ 10:25/mi
Wed
Nov 18
Easy run
40 min
- Zone 2 @ 10:25/mi
Thu
Nov 19
Threshold run
55 min
- 28 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Nov 19

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Nov 20

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Nov 21
Long run
130 min
- Zone 2 long run @ 10:25/mi

Deload: both run and lift volume downLong run 90 min

6h 07

9 sessions

Mon
Nov 23
Easy run
35 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Mon

Nov 23

Lower (strength)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	2 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Nov 24

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Nov 24
Easy run
30 min
- Zone 2 @ 10:25/mi
Wed
Nov 25
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Nov 26
Easy run
40 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Thu

Nov 26

Lower (volume)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	2 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	1 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Fri

Nov 27

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Nov 28
Long run
90 min
- Zone 2 long run @ 10:25/mi

Build: heavy lifting + thresholdLong run 135 min

9h 06

9 sessions

Mon
Nov 30
Intervals
50 min
- 6 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Nov 30

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Dec 1

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Dec 1
Easy run
40 min
- Zone 2 @ 10:25/mi
Wed
Dec 2
Easy run
40 min
- Zone 2 @ 10:25/mi
Thu
Dec 3
Threshold run
55 min
- 30 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Dec 3

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Dec 4

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Dec 5
Long run
135 min
- Zone 2 long run @ 10:25/mi

Peak: race-specific running, lifting maintainedLong run 140 min

9h 31

9 sessions

Mon
Dec 7
Intervals
55 min
- 6 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Dec 7

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Dec 8

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Dec 8
Easy run
45 min
- Zone 2 @ 10:25/mi
Wed
Dec 9
Easy run
45 min
- Zone 2 @ 10:25/mi
Thu
Dec 10
Threshold run
60 min
- 32 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Dec 10

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Dec 11

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Dec 12
Long run
140 min
- Zone 2 long run @ 10:25/mi, last 15 min at race pace 8:25/mi

Peak: race-specific running, lifting maintainedLong run 150 min

9h 46

9 sessions

Mon
Dec 14
Intervals
55 min
- 7 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Dec 14

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 3	91% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Dec 15

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 3	91% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Dec 15
Easy run
45 min
- Zone 2 @ 10:25/mi
Wed
Dec 16
Easy run
45 min
- Zone 2 @ 10:25/mi
Thu
Dec 17
Threshold run
65 min
- 33 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Dec 17

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 3	91% 1RM (≈RPE 8.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Dec 18

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	91% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Dec 19
Long run
150 min
- Zone 2 long run @ 10:25/mi, last 15 min at race pace 8:25/mi

Deload: both run and lift volume downLong run 105 min

6h 46

9 sessions

Mon
Dec 21
Easy run
40 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Mon

Dec 21

Lower (strength)

39 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	2 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Dec 22

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Dec 22
Easy run
30 min
- Zone 2 @ 10:25/mi
Wed
Dec 23
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Dec 24
Easy run
45 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Thu

Dec 24

Lower (volume)

39 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	2 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Fri

Dec 25

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Dec 26
Long run
105 min
- Zone 2 long run @ 10:25/mi

Peak: race-specific running, lifting maintainedLong run 155 min

10h 06

9 sessions

Mon
Dec 28
Intervals
60 min
- 7 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Dec 28

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	84.5% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Dec 29

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	84.5% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Dec 29
Easy run
50 min
- Zone 2 @ 10:25/mi
Wed
Dec 30
Easy run
50 min
- Zone 2 @ 10:25/mi
Thu
Dec 31
Threshold run
65 min
- 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Dec 31

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	84.5% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Jan 1

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	84.5% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Jan 2
Long run
155 min
- Zone 2 long run @ 10:25/mi, last 15 min at race pace 8:25/mi

Taper: runs sharp, lifts lightLong run 125 min

7h 16

8 sessions

Mon
Jan 4
Intervals
50 min
- 7 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Jan 4

Lower (strength)

42 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	2 × 6	RPE 6	2 min
Bulgarian split squat	2 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Jan 5

Upper (strength)

42 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Jan 5
Easy run
40 min
- Zone 2 @ 10:25/mi
Wed
Jan 6
Easy run
40 min
- Zone 2 @ 10:25/mi
Thu
Jan 7
Threshold run
55 min
- 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

Fri

Jan 8

Upper (volume)

42 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Jan 9
Long run
125 min
- Zone 2 long run @ 10:25/mi

Taper: runs sharp, lifts lightLong run 100 min

5h 59

8 sessions

Mon
Jan 11
Intervals
40 min
- 7 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Jan 11

Lower (strength)

36 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Jan 12

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Jan 12
Easy run
30 min
- Zone 2 @ 10:25/mi
Wed
Jan 13
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Jan 14
Threshold run
45 min
- 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

Fri

Jan 15

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Jan 16
Long run
100 min
- Zone 2 long run @ 10:25/mi

Race week: lifting cut to maintenanceLong run 0 min

3h 45

8 sessions

Mon
Jan 18
Intervals
30 min
- 7 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

Mon

Jan 18

Lower (strength)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	2 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Jan 19

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Jan 19
Easy run
25 min
- Zone 2 @ 10:25/mi
Wed
Jan 20
Easy run
25 min
- Zone 2 @ 10:25/mi
Thu
Jan 21
Threshold run
35 min
- 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

Fri

Jan 22

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sun
Jan 24
Race day: marathon
- Target 8:25/mi · no lifting in the 4 days before

Your paces

Easy / Zone 2: 10:25/mi
Threshold: 7:53/mi
Interval: 7:15/mi
Race pace: 8:25/mi

The numbers

About this plan

This marathon and lifting training plan builds toward a marathon with strength lifting: 5 runs and 4 lifts on 6 days, 16 weeks, 124 hours. Weekly time goes 7.8 → 6.1 h (week 8) → 10.1 hours (week 13), with running 63% of the peak week.

On the marathon/strength plan, 3 doubles a week put the marathon session first and the lift 6+ hours after. The 155-minute long run of week 13 follows an upper-body day; threshold is 7:53/mi for this marathon build.

Deloads — week 4 (5.6 h), week 8 (6.1 h) and week 12 (6.8 h) — cut both running and lifting on the marathon/strength plan. The taper takes 10.1 h down to 3.8 h with lifting at maintenance.

The free first week of the marathon and lifting training plan totals 7.8 hours — Monday — intervals, 40 min; Tuesday — easy run, 30 min; Wednesday — easy run, 30 min; Thursday — threshold run, 40 min; Saturday — long run, 100 min.

The phases run base weeks 1–5 (7.8–8.4 h), build weeks 6–9 (8.5–9.1 h), peak weeks 10–13 (9.5–10.1 h), taper weeks 14–15 (6–7.3 h) and race week 16 (3.8 h).

Questions

FAQ

How does the marathon and lifting training plan combine running and lifting?

3 double days a week (marathon run first, lift 6+ hours later) within 124 hours of training.

How many hours a week is the marathon and lifting training plan?

7.8 h in week 1, 10.1 h in week 13; 124 hours in all.

Will lifting slow down my marathon on the marathon and lifting training plan?

Legs stay fresh for the 155-minute marathon long run and lifting drops in the 3-week taper.

What paces does the marathon and lifting training plan use?

10:25/mi easy and 7:53/mi threshold for the marathon; a race time personalises both.

Keep exploring

All hybrid plans

About this plan

FAQ

How does the marathon and lifting training plan combine running and lifting?

How many hours a week is the marathon and lifting training plan?

Will lifting slow down my marathon on the marathon and lifting training plan?

What paces does the marathon and lifting training plan use?

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