16 Week Marathon Dominator / Break Your PR Plan

This plan is part of the ultimate marathon training package that can be found at http://www.marathondominator.com, which allows the beginning runner to successfully accomplish a marathon and the advanced runner to break a PR.

Sample Day 1
Off-day Marathon

Sample Day 2
Power Hour

Speed intervals, 7 minute warm up. 5x 2minute with 1 minute jog in between. 15 minute cool down

Sample Day 3
Mid-Week Run

Mid Week Run: 4-5miles

Sample Day 4
Off-Day Marathon

This day can be used as a make-up day for a missed workout, although that would be less than ideal (but sometimes a reality). Otherwise, this is a recovery day, which means this is not the day you sit around on the couch, but rather the day in which you:

-Spend MUCH time with family
-Walk frequently
-Take a yoga class
-Schedule a massage
-Take a magnesium salts bath
-Study run drills
-Use the time you'd normally spend working out to become a better, smarter, more recovered athlete

Sample Day 5
Easy Run

Easy Run: 45 minute run followed by bodyweight strength workout

Sample Day 6
Off-day Marathon

This day can be used as a make-up day for a missed workout, although that would be less than ideal (but sometimes a reality). Otherwise, this is a recovery day, which means this is not the day you sit around on the couch, but rather the day in which you:

-Spend MUCH time with family
-Walk frequently
-Take a yoga class
-Schedule a massage
-Take a magnesium salts bath
-Study swim drills, run drills, cycling technique
-Use the time you'd normally spend working out to become a better, smarter, more recovered athlete

Sample Day 7
Long Run

Long Run: 8 miles

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.