Holistic 26.2 Marathon Plan 16 Wks Intermediate including Strength, Yoga, Pilates & Mindfulness

Average Weekly Training Hours 06:10
Training Load By Week
Average Weekly Training Hours 06:10
Training Load By Week

This is a 16 week intermediate to advanced training plan designed specifically for a full marathon including baseline testing, speed work, tempo runs, strength runs, long endurance runs PLUS strength work, balance & plyometrics, yoga, Pilates, and mindfulness reading and listening assignments. Your holistic marathon training plan!

Frequency and consistency is key in training for any endurance event. This plan includes strength and core work to help you with injury prevention and performance gains. Every workout in this plan is written as a custom structured plan using Training Peaks Builder. This means you have the ability to export each workout to your Garmin or third party app such as Zwift, Trainer Road or Rouvy. This technology is a great benefit for training with greater accuracy and technology.

- Export Friendly
- Email support
- Convert to 1:1 coaching at any time!

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/team-memberships

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day 2
0:49:00
72.71TSS
Tempo Run 4 X 6 min Low Z4

Warm Up:
12 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

Main Set:
4 x 6 mins in low Z4 + 60 sec recoveries in Z1.

Warm Down:
5 mins in Z2.

Sample Day 3
0:45:00
56.8TSS
Aerobic Endurance 45 min

All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Sample Day 3
0:45:00
Stability Core and Hip

FOAM ROLLING WARM UP:
- Spend 15-20 minutes foam rolling entire body starting at glutes and hips then working your way to hamstrings, quads, adductors, calves, shins, back and shoulders.
https://youtu.be/qPvTftezVl0
___________________________________________

STABILITY STRENGTH:
Body weight exercises using just a mat and maybe a balance pad like an Airex pad.

- BIRD DOGS 2 X 12 ea side
https://youtu.be/7UncBxk1kMo
- BRIDGE LIFT (TWO FEET ON FLOOR) 2 X 12
https://youtu.be/URhjZLFfKMs
- DEAD BUG 2 X 12 ea. side
https://youtu.be/rbemelnkHag
- COOK HIP LIFT 2 X 12 ea.side
https://youtu.be/h9KW-4buZ2U?list=PLaH_e3aadLhrDDMoxJ1GEvcT1aatqFtaq
- PILATES HIP SERIES
10 reps of full series per leg:
* point, kick powerfully up > flex, slow down
* pulse with shorter ROM as above
* circle clockwise stopping at 12 oclock
* circle counter clockwise stopping at 12 o'clock
* Kick pointed toe forward > flex slow kick back
* kick forward flexed > slow point toe back
https://youtu.be/tXDz-8UThsg?list=PLaH_e3aadLhrDDMoxJ1GEvcT1aatqFtaq
- FLUTTER KICK, SCISSOR KICK, HOLLOW HOLD, KNEE-IN SERIES
Alternate 10 sec of each move for 60 sec total time.
https://youtu.be/0fUsUpoOSTM
- V-UPS 2 X 12
https://youtu.be/Wlw2Cyon-Ks
- WALL SIT 2 X 60 SEC
https://youtu.be/tvyQ3qk_G_U
- PLIE SQUAT WITH DUMB BELL 2 X 12
https://youtu.be/DlnYtOX5zIo
- GOOD MORNING (BODY WEIGHT) 2 X 12
https://youtu.be/2nsFNiXgSAw
- LUNGE WITH SIDE BEND 2 X 12
https://youtu.be/WZ6gO2a5v0c
- HALF KNEELING HIP FLEXOR PULSE 2 X 12
https://youtu.be/39OlOXpk-Gc

Sample Day 4
0:45:00
Stability Core and Hip

FOAM ROLLING WARM UP:
- Spend 15-20 minutes foam rolling entire body starting at glutes and hips then working your way to hamstrings, quads, adductors, calves, shins, back and shoulders.
https://youtu.be/qPvTftezVl0
___________________________________________

STABILITY STRENGTH:
Body weight exercises using just a mat and maybe a balance pad like an Airex pad.

- BIRD DOGS 2 X 12 ea side
https://youtu.be/7UncBxk1kMo
- BRIDGE LIFT (TWO FEET ON FLOOR) 2 X 12
https://youtu.be/URhjZLFfKMs
- DEAD BUG 2 X 12 ea. side
https://youtu.be/rbemelnkHag
- COOK HIP LIFT 2 X 12 ea.side
https://youtu.be/h9KW-4buZ2U?list=PLaH_e3aadLhrDDMoxJ1GEvcT1aatqFtaq
- PILATES HIP SERIES
10 reps of full series per leg:
* point, kick powerfully up > flex, slow down
* pulse with shorter ROM as above
* circle clockwise stopping at 12 oclock
* circle counter clockwise stopping at 12 o'clock
* Kick pointed toe forward > flex slow kick back
* kick forward flexed > slow point toe back
https://youtu.be/tXDz-8UThsg?list=PLaH_e3aadLhrDDMoxJ1GEvcT1aatqFtaq
- FLUTTER KICK, SCISSOR KICK, HOLLOW HOLD, KNEE-IN SERIES
Alternate 10 sec of each move for 60 sec total time.
https://youtu.be/0fUsUpoOSTM
- V-UPS 2 X 12
https://youtu.be/Wlw2Cyon-Ks
- WALL SIT 2 X 60 SEC
https://youtu.be/tvyQ3qk_G_U
- PLIE SQUAT WITH DUMB BELL 2 X 12
https://youtu.be/DlnYtOX5zIo
- GOOD MORNING (BODY WEIGHT) 2 X 12
https://youtu.be/2nsFNiXgSAw
- LUNGE WITH SIDE BEND 2 X 12
https://youtu.be/WZ6gO2a5v0c
- HALF KNEELING HIP FLEXOR PULSE 2 X 12
https://youtu.be/39OlOXpk-Gc

Sample Day 5
0:05:00
1 set of Mini Band as activation

With Mini Band: - 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles - 15 front kicks - 15 back kicks - 15 cross body kicks

Sample Day 5
0:47:00
67.86TSS
Strength Endurance 8 X 90s Hill 4-6% grade

Warm Up:
- 10 mins in Z2.
- 4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

Main Set:
- 8 x 90 secs in low Z5 up a 4-6% grade hill + 2 min recoveries in Z1-Z2

Warm Down:
- 5 mins in Z2.

Sample Day 6
0:35:00
43.93TSS
Aerobic Endurance

All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Heather Casey
|
Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!