Trail Marathon. Strength/Gym plan?

Training plans

Hi All,

Signed up for my 1st ever marathon (Completed a couple of trail/road mix halves for fun over the last couple years). Its a trail marathon early Jan time - elevation around 1,500m. Love trail running so just jumping in. Not worried about time just completing it snd having fun.

In using the Nike running App plans again as its always done me well for other distances.

Plan is to run 4 times a week. 2 recovery, 1 speed and 1 long run. Question I have is with weight training im aiming for 2 upper body sessions a week and 1-2 lower depending on fatigue. Always lifted weights with a mind for muscle building/progressive overload but aware focus needs to be on making sure body is right So the 2 planned lower sessions are as follows:

Lower 1
Heel Elevated DB Goblet Squat
RDL
DB split squat
Barbell Glute Bridge
Calf raise
Hyperextension

Lower 2
Landmine Single Leg RDL
Pause Leg Ext
Glute med walks
Copenhagen plank
Seated leg curl
Reverse Hyper

Will be 3 sets of around 8-10 reps but nothing too heavy. Just keep body moving and have good sessions.

I have disc injuries from my powerlifting days fee years so the hyper and reverse hyper are key for my continued rehab as still flares at times.

Am I missing anything with propsed plan? It will be flexible and ill tweak as I go if needed but hoping this seems a decent starting point?

Thanks

Posted Sep 23, 2026, 8:24 AM UTC

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