Photocourtesy of: Nobby Hashizume
- Chinups off a tree or bar - about 5 reps will do
- Press-ups - about 10-20 is fine
- Hanging from a bar and pulling both knees to your chest (for the hips and abdominals) - about 10 will do
- Lifting a modest weight from the gound to above your head - 10-20 is fine
Move quickly from one to the other and, if you feel enthusiastic, do up to three sets and do this 2-3 times a week. If you feel like doing a fourth set, my advice is to go for a run around the block. You are training to be a marathon runner - not a weight lifter. Believe me, Arnold was never a good runner - it was all special effects.
If you have a gym membership, this is your 10 minute workout. If you worry about all that money you are paying on gym fees and not making much use of the gym then do your runs from the gym and use the showers. Better still, run to the gym and back.
By far the most important thing is you must get outside and run if you want to finish a marathon in reasonable shape.