Strength work during marathon training block

[JesseH]

Hi Jordan/Austin

Last couple of years, I really got into running, mostly low intensity steady state. Since I wasn't doing high volumes of training (no more than 30k/week), I was able to pair this with my regular 3 days/week of strength training. But since I've recently planned to run a marathon three months from now, and I consequently need to get in more running training, I'm kinda stuck with where I need to go with my strength work.

My plan is to run 4/5 days per week for the next three months, slowly building up my mileage (and hopefully speed). Since strength training isn't my priority right now, is a 2 days/week program a valid option? And are there any specific movements I can benefit from in my running training (I'm thinking of unilateral lower body work or calve exercises) or do I need to make this as general/non-specific as possible?

Thanks!

[Jordan Feigenbaum]

I'd aim to lift 2x/wk and hit all the major movement patterns, e.g. squat, deadlift, vertical press, horizontal press, vertical pull, and horizontal pull. Whatever type of movements you prefer within these constraints would be fine.

[JesseH]

I'd aim to lift 2x/wk and hit all the major movement patterns, e.g. squat, deadlift, vertical press, horizontal press, vertical pull, and horizontal pull. Whatever type of movements you prefer within these constraints would be fine.

Thanks Jordan!

So this is my plan:

Day 1
Squat
Bench Press
Chin Ups
1-leg RDL

Day 2
Deadlift
Press
DB Row
Lunges

Thay way I'm training the squat, hinge (DL), push and pull patterns two times per week. Looks good?

As for sets and reps, would you still aim to drive up the volume (and/or intensity) over time? Or would you rather build up to a fixed set/rep scheme and stay there for the remaining time of the block?

[Jordan Feigenbaum]

The exercise selection looks good to me, yes.

As far the volume and intensity, I'm not sure I understand your question. I don't really like linear periodization models so in the strictest sense, I would not increase volume or relative intensity in a given block, but perhaps block to block, sure.