Marathon Training 12-week program by TeamKattouf

Average Weekly Training Hours 05:26
Training Load By Week
Average Weekly Training Hours 05:26
Training Load By Week

Thank you for visiting the marathon training plan. This plan is designed by Dr. Rick Kattouf II and Cameron Dorn. This plan is for the individual that has between 4 hours and 7.5 hours to train. The plan includes speed work, tempo, hills and many other fun and challenging workouts to have you performing at your best. The plan is based entirely off heart rate and will take your training to the next level. We at TeamKattouf hope you enjoy the journey in training for your marathon of choice! Dream Big, TeamKattouf

Sample Day 2
0:40:00
Core Work

Complete the core exercises as prescribed
Complete 3 sets of 12 repetitions each with 30 seconds rest.
Be careful not to overdo it today!

Sample Day 3
0:40:00
Run Assessment

5k Run Assessment to be performed on the treadmill.
Warm up- 1 mile
Mile 1- 2% grade
Mile 2- 3% grade
Mile 3- 4% grade
Make sure to provide maximum effort throughout the 5k....PUSH IT!

Perform a cool down of at least .5 mile to finish off the day. SEE PDF FOR DETAILS ON DETERMINING YOUR HR ZONES; CLICK PAPER CLIP SYMBOL ABOVE TO THE LEFT OF 'OPTIONS'

Sample Day 4
0:49:59
Upper Body

A bit of upper body work today.
Complete 3 sets of 10 repetitions for each exercise with 30 seconds rest in between each.

Go tone those muscles!

Sample Day 6
0:34:59
Elliptical

Hop on the Elliptical today for 35 minutes worth of effort in zone 2 throughout.

You can throw in 3 efforts of 2 minutes in zone 3 if you are feeling up to it with recovery being 1 minute in between each.

Sample Day 7
1:30:00
Long Run

negative split run: 30min Z1, 60min Z2; FOR ALL LONG RUNS, CONSUME 1 ENERGY GEL EVERY 20-30 MINUTES; ALSO, CONSUME 1 BOTTLE WATER PER 1 HR FOR YOUR LONG RUN

Sample Day 9
0:40:00
Tempo Run

1 mile warm up zone 2
2 miles at tempo pace zone 3
1 mile cool down zones 1 and 2

Sample Day 10
0:45:00
Hill Repeats

1 mile warm up zone 2
Find a hill anywhere in length from .25 mile to .4 mile and perform 4 repeats up it at 100% effort. Recovery is a nice and slow jog back down the hill
2 miles in zones 1 and 2 to finish off the day!

Really PUSH those hills!

Dr. Rick Kattouf II
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TeamKattouf™, Inc.

Sport-Specific (multisport, running, cycling), Nutrition & Body Transformation Coaching.

TeamKattouf™ offers Full Custom Sport Specific, Nutrition & Body Transformation Coaching, published training plans, published meal plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss you, your needs, your goals and what TeamKattouf™ Coaching can do for you, rick@teamkattouf.com, 866-966-1422