Marathon Machine/24 Weeks [CONSERVATIVE]

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:19

This a conservative Marathon Machine program for novice/beginner and developing marathon runners training for a marathon. Incorporates strength building workouts, hill structured workouts and cross training. The 24 week program incorporates 6 weeks of Base, 10 weeks of Build, and 8 weeks of peak volume that leads into 3 weeks of tapering. Largest peak volume week tops at 1.5x marathon distance (~40 Miles). Includes recovery weeks and easy days to rest and harvest gains. There is field testing every six weeks to assess advances. Comes with a companion 70+ page eBook and Running Performance Console spreadsheet based calculators with dashboard.

Sample Day 1
0:30:00
Basic Strength I | Functional Strength

**See attached video**http://bit.ly/1NQIlDw Dumbbell Incline Chest Press Pull-up or Pulldown Deadlift Squat Incline Crunch or Little Big

Sample Day 4
1:15:00
9mi
82TSS
Base | Aerobic

Base Mileage. 75 Minute Run. Exact finishing distance will be intensity defined.

Sample Day 5
0:30:00
Basic Strength II | Functional Strength

**See attached video**http://bit.ly/1R7ZmeJ Dumbbell Push-up to Row OR Stability Ball Push-up Squat on Balance Ball or other balance device Overhead Press on Balance Ball or other balance device Stability Ball Curl-up or Pike OR Bosu Ball Mountain Climber Corkscrew or New Abdominal Exercise from magazine, trainer, etc.

Sample Day 10
0:15:00
Running Drills

Drills: Try these drills in your spare time. They can be done indoors. They'll help re-engineer some of your running biomechanics if they require work Side-to-Side Pendulum http://bit.ly/19KF8y1 Timber http://bit.ly/19KH0ag Timber Drill in Pose http://bit.ly/19KH0ag Pony http://bit.ly/19KH7Th Front Lunge http://bit.ly/1ixUspR

Sample Day 10
0:30:00
Extreme Core I | Functional Strength

**See attached video**http://bit.ly/1YSYifp Alternating Dumbbell Chest Press (preferably on stability ball) Single Leg Romanian Deadlift Single Leg Layout One Arm Dumbbell Row (stick one leg out behind you as you perform a dumbbell row) Single Leg Squat (use bench or ball behind you as a support) Alternating Dumbbell Curl to Overhead Press Woodchopper or Around the World

Sample Day 12
0:30:00
Basic Strength I | Functional Strength

**See attached video**http://bit.ly/1NQIlDw Dumbbell Incline Chest Press Pull-up or Pulldown Deadlift Squat Incline Crunch or Little Big

Sample Day 22
1:00:00
7mi
67.6TSS
Base | Aerobic

1 Hour Run. Aerobic. Warm up for about 10 minutes. Active set for about 45, cool down for 5. Final distance is intensity defined.

Tony Rich
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EventHorizon EnduranceSport
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