best "course" of strength training

You would be better served spending the extra time you have, simply upping your mileage. While the "small" aspects of running like plyos, lifting, and core will allow you to improve, upping your total time spent running would help you more at this point. 50-70mpw is simply not enough to run a "serious" marathon (not just finish it), especially considering that a long run for such training typically lasts at least 16mi. With a 70mpw (your max) that means the other 6days running you are only hitting 9mi in a day and aiming to run a successfull 26.2Mi race. Up the mileage to 80-85 and you will see the improvement you are seeking.

you ran 3:40 on 70 mph, you might try changing some w/o's

give us a brief synopsis of 6 weeks lead up...

For a marathon there are mainly two reasons for strength work. First, to prevent injury. This is mainly lots of core strength and core power work. Second, to handle a marathon better. If you are not strong enough to run correctly, then when you run long (such as in a marathon), you will over compensate incorrectly, resulting in inefficiency and possibly injury. You must develop strength before you develop strength endurance. You cannot develop a quality you don't possess. This is Vern Gambetta's words verbatim.

People will refer to Lydiard and say that strength training is not important or should not be emphasized. This is incorrect. I am a huge Lydiard fan. I have praticed and succeeded using the principles of Lydiard. The reason Lydiard didn't use that much strength training apart from running is that his athletes grew up differently than we do today. The performed manual labor routinely and walked around barefoot. Their activities during their youth gave them plenty of strength. And Lydiard's athletes did do strength work (resistance work) in the form of long hilly runs, hill bounding and springing, and short wind sprints.

The point is be strong and powerful, then build endurance while maintaining strength and power.

Hilly Bill wrote:

First, to prevent injury. This is mainly lots of core strength and core power work.

If, by 'core', you mean doing lots of planks and crunches, I disagree. Making your main running muscles stronger (glutes, quads, calves, hams, feet, even shins) is also a huge part of injury prevention. And some work for your arms and shoulders can help keep your back healthy.

Just getting into the gym and working a whole bunch of things through ranges of motion that you don't hit in marathon training (without necessarily trashing your core or quads) can also help you avoid overuse injuries. Lots of distance-running injuries are caused by "nothing-but-running" rather than specifically by running.

Priority 1: have a routine of whole-body exercises that will mobilise and use your whole body, and give you 'early warning' if something is tightening up. This can probably be done in 15min at home if the gym is not your thing.

Priority 2, if you have more time: after warming up with the above, start to develop max strength in your running muscles - with heavier lifts, body weight work, drills or hill sprints.

boston one day wrote:

Do you have one favorite course/workout to complement marathon training? I'm 41, running 50-70 miles/week, with a 3:40 PR, aiming for 3:20.

I'd suggest two things

1. Mike Boyle's book, 'Functional Strength Training'. Good programs, but also very good explanations on developing functional strength and on progression.

2. If you don't fancy gyms, get a TRX (google it) and do the basic circuit in the box at home (or wherever you are). I got one for Christmas and it's even better than a Cryosauna ;-). It makes possible some absolutely evil leg exercises (various types of single-leg squats and jumps, with just enough support), great general strength workout for the whole body in about 10min. There are things I used to need a gym for, and now I don't. (and no, I don't work for them or have shares...)