Marathon Machine/32 Weeks [INTERMEDIATE]

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

This Marathon Machine program is for beginner to intermediate marathon runners preparing for the Boston Marathon. Incorporates strength building workouts, cross training workouts and hill structured workouts to prepare for a marathon. The 32 week program incorporates 10 weeks of Base, 14 weeks of Build, and 5 weeks of peak volume that leads into 3 weeks of tapering. Largest peak volume week tops at 2x 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 -4
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 -1
1:15:00
9mi
82TSS
Base | Aerobic

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

Sample Day 0
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 4
0:45:00
4.5mi
69.2TSS
Base | Threshold

30 Minute Threshold Run after warm up. Exact distance will be intensity/ability defined.

Sample Day 5
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 38
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.

Sample Day 165
1:00:00
7mi
Peak | Aerobic

7 mile run (sub-threshold) RPE of 13-14, or Heart Rate Zone 4.

Can be split in half and done as a broken effort (etc. half in the a.m. and half in the p.m.)

Tony Rich
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