Marathon Machine/28 Weeks [CONSERVATIVE]

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

This a conservative Marathon Machine program for novice/beginner and developing marathon runners preparing for a marathon. Incorporates strength building workouts, cross training and hill structured workouts. The 28 week program incorporates 8 weeks of Base, 12 weeks of Build, and 5 weeks of peak volume that leads into 3 weeks of tapering. Largest peak volume week tops at 1.5x marathon distance (~52 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 8
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 17
0:30:00
Extreme Core II | Functional Strength

**See attached video**http://bit.ly/1OkFc04 Medicine Ball Handwalk (walk hands back and forth over medicine ball, in push-up position) Front plank reaches (reach forward with alternating arms while in front plank position) Side plank rotations (reach under body then reach toward ceiling while in side plank position) Hanging leg raise (optional can perform as a combo exercise with pullup) Alternating overhead dumbbell press Overhead squat

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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