Run Far & Get Strong
Endurance with Joseph Bonini
Here’s a program I followed while training for a marathon. The goal is to build (or at least maintain) strength, while developing into marathon running form. If you wanna rack up the miles AND weights, check this program out.
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Sessions (49)
+44 sessions more
Details
Category
Cardio, Weight Lifting, Full Body, Legs, Lower Body, Upper Body, Core/Abs
Duration
8 weeks, 6 days/week, 60-90 min
Level
Intermediate
Location
Gym
Frequently Asked Questions
What are the goals of this program?
This program focuses on building endurance needed to complete a marathon, while also focusing on building strength.
What’s the schedule?
Monday: run and upper body
Tuesday: run and lower body
Wednesday: speed work
Thursday: upper body only
Friday: run and lower body
Saturday: long run
Sunday: rest
You can mix around the order, but this is the intended schedule.
How do I progress?
Following the workouts will provide good progress. But, I encourage you to progress on your own as well. If the rep range is the same, or lower, than the previous week, increase the weight!
There’s many ways to increase intensity to the exercises.
Frequently Asked Questions
What are the goals of this program?
This program focuses on building endurance needed to complete a marathon, while also focusing on building strength.
What’s the schedule?
Monday: run and upper body
Tuesday: run and lower body
Wednesday: speed work
Thursday: upper body only
Friday: run and lower body
Saturday: long run
Sunday: rest
You can mix around the order, but this is the intended schedule.
How do I progress?
Following the workouts will provide good progress. But, I encourage you to progress on your own as well. If the rep range is the same, or lower, than the previous week, increase the weight!
There’s many ways to increase intensity to the exercises.
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