Meathead Marathon Training Plan


• 8-week, 3-4 days/week
• Simple, attainable endurance progressions for meatheads.
• Don’t fret becoming a spoon-chested endurance athlete. You’ll still be lifting throughout the program.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This 8-week program is designed specifically for athletes who have a solid weightlifting base but want to complete a marathon, but don’t want to quit lifting to do so.

You must be able to run 4 miles nonstop to begin this plan and handle 20 miles of volume in a week.  You’ll want to begin this training plan 8 weeks before your marathon.

You’ll run 5 days/week for Weeks 1 and 2, 4 days/week for Weeks 3 and 4, and 3-4 days/week for Weeks 5-8. As the number of runs/week decreases, run length increases. The longest run is 16 miles on week 6 and 35 miles for total volume.

You will be lifting twice a week on Mondays and Wednesdays for the first 4 weeks, and then once a week every Wednesday the last 4 weeks just focusing on maintaining your strength as the mileage is increased.

Weeks 7 and 8 are taper weeks to bring you into your marathon rested and prepared. The schedule changes as necessary to meet these goals.

Required Equipment

- Fully equipped weightroom for the gym strength sessions
- Stopwatch
- Recommended -a GPS watch will allow you to easily track running time and distance

Sample Training


Obj: Gym-based Strength and Run

(1) Work up to Hang
Squat Clean 1RM

(2) 5 Rounds
3x Front Squats
Hip Flexor Stretch

Use below chart for
loading Front Squats
Round    %RM
1              65
2              75
3              85
4              85
5              85

(3) 5 Rounds
6x DB Alternating Military
Press- increase to hard but doable
3x Renegade Rows - increase to hard but doable
4x Shoulder Dislocates

(4) 4 Rounds
5x Kneeling Plate Half Moon (25/35#)
5x Ab Wheel Rollouts
15x Sit-ups
15/15 sec. Kneeling Founders

(5) Run 5 miles @
moderate pace.
Show More

Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.


Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.