Welcome to EHP Performance! Our goal is to help you explore your human potential.
This 18 week concurrent/hybrid focused program is designed to help you cross that marathon finish line while carrying a mean amount of muscle.
TRIGGER WARNING: If you want to look like Arnold Schwarzenegger in his prime and run a 2:30:00 marathon, I am sorry. The odds of you running 42.195 kms in that timeframe is very slim, although still possible. But you still can achieve an above average marathon time whilst holding a significant amount of muscle.
This 18 week program is specifically designed to help you maintain/gain muscle and run a marathon. The training methodologies used in these 18 weeks are specifically designed to best manage the different stressors in which strength and endurance training can have on the body and mind. To name a few, stressors include central nervous system fatigue, muscle soreness, and mental fatigue. This program is layed out in the most effective way to ensure strength/hypertrophy and endurance can co exist.
Be prepared for an average of 3-4 hypertrophy/strength sessions and 3-4 endurance sessions per week.
Hypertrophy sessions will be structured around;
- Push focused training
- Pull focused training
- Legs (Lower Body)
- Shoulders and Core
( * Progressive overload must be practiced through all hypertrophy/strength sessions through week 1-16. That being said if you are experiencing significant strength loss, lower the intensity for 3-5 days, meaning less sets and or less weight. After week 16, you will begin to taper and the main goal will be to maintain the strength/muscle. Important to note, progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your training routine. Example: Week 1- You manage to bench press 135lbs x8. The next week your goal will be to do 9 or 10 reps. Based on the workout, if it states 8-10 reps, keep lifting that given weight until you reach 10 reps for the number of sets and then increase the weight the following training session).
Endurance sessions will be structured around;
- Speed/Interval Runs
- Tempo Runs
- Long Base Runs
- Recovery Runs and or Cross Training
( * You will need to establish a marathon time goal and research the desired race pace for that time. This is how you will plan your specific run workouts. Example: Run 5 minutes @ race pace. If your marathon time goal is 3:30:00 minutes that is a 4:58 km/min or 8:00 mile/min pace)
{https://www.depicus.com/swim-bike-run/pace-conversion-chart}
Nutrition is also a very important factor which will make or break your success in effectively reaching your desired goal. Due to the fact that this is a template program, meaning it is not fully customized for you specifically, we can not provide nutrition plans. That being said, we do offer a Concurrent/Hybrid Athlete Nutrition Ebook which provides guidelines and macro/calorie calculations. Please email braydenmills10@gmail.com for more info.
Now enough of me rabbling on, let's get you across that finish line looking like a Greek God!