4-Month Program · Mon / Wed / Fri

Full Body Strength + Marathon Parallel

Deadlift-anchored Wednesday. Progressive overload across four phases. Designed to coexist with marathon mileage without burning out.

Training Phase
Phase Focus —
ExerciseSetsRepsNotes
Programming Notes
Rest 2–4 min between sets on main lifts (Squat, Deadlift, Bench) · 60–90s on accessories
Deload week (Phase 4) begins ~3 weeks before marathon race day