Goals
Build endurance for an end goal of finishing a marathon.
Build/maintain strength while focusing on cardio/endurance improvements.
Practice each cardio as a mock race to mentally prepare for the race day of the marathon.
Utilize low-impact options during cardio workouts saving joint stress for high-mileage cardio sessions.
Cardio – Progression Scheme
Every 2-4 weeks go to the next level for the distance per workout.
If you need more time to acclimate per the distance biked or ran take more time.
By slowly increasing mileage we will ready your body for more and more endurance.
Main Lift – Progression Scheme
1×3 – 90% 1RM – rest 3-4 minutes
2×8 – 75% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% only the 1×3 set when you feel able to. Keep the 2×8 set the same.
Weekly Split – Weeks 1-4
A Day 1 – Run Pace
B Day 2 – Upper Strength
C Day 3 – Bike Sprint
D Day 4 – Rest and Stretch
E Day 5 – Rest
F Day 6 – Bike Pace
G Day 7 – Lower Strength
H Day 8 – Run Sprint
I Day 9 – Rest and Stretch
J Day 10 – Rest
A Day 1 – Run Pace
Run Pace –
You can use a treadmill at the gym, an outdoor path near you, or go to a local track at a high school. An alternative to running would be walking or the elliptical.
Since this is a Pace session, go at a reasonably easy pace while maintaining an elevated heart rate without stopping.
Keep your heart rate between 65-75% of your maximal heart rate.
11 miles – Level 5
13 miles – Level 6
15 miles – Level 7
17 miles – Level 8
B Day 2 – Upper Strength
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Compound
Warm-Up Sets
Two Arm Seated Cable Machine Lateral Row Pronation
1×10 – 25% 1RM
1×8 – 50% 1RM
1×5 – 60% 1RM
1×3 – 70% 1RM
1×2 – 75% 1RM
1×1 – 82.5% 1RM
Working Sets
Two Arm Seated Cable Machine Lateral Row Pronation
1×3 – 90% 1RM – rest 3-4 minutes
2×8 – 75% 1RM – rest 3 minutes
Accessories Compound
Incline Dumbbell Bench Press Pronation 2×8 – 1/1/2
Superset
TRX Row Isometric Hold 2xFailure – rest 2 minutes
Flat Cable Fly Neutral 2×10 – 1/0/1
Superset
Cable Machine One Arm Pushdowns Supination 2×8 – 1/1/2
Superset
Dumbbell Zottman Curls Supination into Pronation 2×12 – 1/0/1 – rest 2 minutes
C Day 3 – Bike Sprint
Bike Sprint –
You can use an air bike at the gym, a peloton bike, or go on a bike ride outside. An alternative to biking would be walking or the elliptical.
Since this is a sprint session, go as fast as you can while maintaining a pace that you are able to do without stopping.
Keep your heart rate between 75-85% of your maximal heart rate.
5 miles – Level 5
5.5 miles – Level 6
6 miles – Level 7
6.5 miles – Level 8
D Day 4 – Rest Day and Stretching
Fulll Body Stretching – Follow this Stretch Video!
Lower Back Specific Stretches – HERE (Credit to Conor Harris)
Lower Back Diaphragmatic Breathing – HERE (Credit to Conor Harris)
E Day 5 – Rest Day
Rest Day.
F Day 6 – Bike Pace
Bike Pace –
You can use an air bike at the gym, a peloton bike, or go on a bike ride outside. An alternative to biking would be walking or the elliptical.
Since this is a Pace session, go at a reasonably easy pace while maintaining an elevated heart rate without stopping.
Keep your heart rate between 65-75% of your maximal heart rate.
16 miles – Level 5
18 miles – Level 6
20 miles – Level 7
22 miles – Level 8
G Day 7 – Lower Strength
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Superset
Standing Quad Pull 2×5 per leg
Main Compound
Warm-Up Sets
Barbell High Bar Squat or Barbell Front Squat
1×10 – 25% 1RM
1×8 – 50% 1RM
1×5 – 60% 1RM
1×3 – 70% 1RM
1×2 – 75% 1RM
1×1 – 82.5% 1RM
Working Sets
Barbell High Bar Squat or Barbell Front Squat
1×3 – 90% 1RM – rest 3-4 minutes
2×8 – 75% 1RM – rest 3 minutes
Accessories Compound
Single Leg Dumbbell Romanian Deadlifts 2×8 – 1/1/1
Superset
Lying Hip Flexor Knee Tuck 2×8 – 1/1/1 – rest 2 minutes
Nordic Hamstring Curls or Machine Two Leg Hamstring Curl Feet Pointed Out 2×5 – 1/0/2
Superset
Tibial Raises 2×12 – 1/1/1 – rest 2 minutes
Superset
Banded Goblet Squat/Seated Hip Abduction or Hip Abduction Machine 2×10 – 1/1/2 – rest 2 minutes
H Day 8 – Run Sprint
Run Sprint –
You can use a treadmill at the gym, an outdoor path near you, or go to a local track at a high school. An alternative to running would be walking or the elliptical.
Since this is a sprint session, go as fast as you can while maintaining a pace that you are able to do without stopping.
Keep your heart rate between 75-85% of your maximal heart rate.
3 miles – Level 5
3.5 miles – Level 6
4 miles – Level 7
4.5 miles – Level 8
I Day 9 – Rest Day and Stretching
Fulll Body Stretching – Follow this Stretch Video!
Lower Back Specific Stretches – HERE (Credit to Conor Harris)
Lower Back Diaphragmatic Breathing – HERE (Credit to Conor Harris)
J Day 10 – Rest
Rest Day.