PROGRAM TO IMPROVE

MUSCULAR
ENDURANCE FOR
MARATHON RUNNERS.
PRESENTED BY: RUTTVI(211102110)
MODERATED BY: DR.RAM
 Presented Topics
This presentation will show a 6 week program for
Marathon runners to increase there endurance.
The marathon runners for this program are 18-22
years.
This program will include the equipment needed an
will give guidelines for the intensity, volume,
frequency and the rest to be taken in the middle for
the exercises.
Weeks EXERCISE SETS REPS REST

1-2: Leg Press 3 10-12 60 sec after

each set.

Strengt Standing leg

curls
3 10-12 60 sec after
each set.

h Step up(left
leg)
2 8-10 30 sec after
each set.

building
Step up(right 2 8-10 30 sec after
leg) each set.

phase
Walking lunges 2 20 30 sec after
each set.

Calf raises 2 20 30 sec after

each set.
STANDING
LEG CURLS.

LEG PRESS.

STEP UPS.
 EXERCISE SETS REPS REST

Squats 3 10-12 45 sec after

sets.

Weeks 3-4: Leg extension 2 10-12 30 sec after

each set.

Hypertrophy Hamstring curl 3 10-12 45 sec after

each set.

and volume Lateral lunge 2 10-12 30 sec after

each set.

phase Lunges 4 10-12 60 sec after

each set.
Calf raises (R. 2 10 30 sec after
leg) each set.
Calf raises(L. 2 10 30 sec after
leg) each set.
SQUATS.

HAMSTRING
CURLS.

LATERAL
LUNGES.
 EXERCISES SETS REPS REST

Squats 2 20 -

Hamstring 2 20 30 sec after

curls each set.

Weeks 5-6: High Lateral lunges 2 15 each side 30 sec after

each set.
Volume and
functional Walking lunges 2 20 -

strength phase Step ups(R. 2 20 30 sec after

leg) each set.

Step ups(L. leg) 2 20 30 sec after

each set.
 Thank you.
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