Intermediate Marathon Plan by Distance with Strength and Yoga

Author

Coach BK

All plans by this Coach

Length

20 Weeks

Typical Week

5 X-Train, 2 Strength, 3 Run, 1 Other

Longest Workout

20 miles

Plan Specs

running marathon intermediate weightloss time goal multi day hr based strength

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:58
Training Load By Week
Average Weekly Training Hours: 05:58
Average Weekly Breakdown

Coach BK

Wolfpack Triathlon Coaching

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.

Back to Plan Details

Sample Day 1

0:30:00
Functional Core Strength

- Front Plank - hold for 30-60sec (builds core, hip, shoulder stregth/stability) - Side Plank w/ Arm raise - lie on side on the floor w/ elbow resting directly under shoulder. Raise torso off ground so your body is in a straight line from ankles to head. Raise top arm straight up from shoulder, palm up toward ceiling, hold then lower to side again - 10reps both sides - Bicycle Kicks x20 each leg - Ab crunch w/ medicine ball - lie on back over a stability ball -hold medicine ball in your hands - crunch - x15 - Back extension on stability ball - x15 - Opposite Arm/Opposite Leg on stability ball - x15 each side

Sample Day 1

0:15:00
Shoulders Stretching 15min

http://youtu.be/XzY75tftdQI

Sample Day 2

0:45:00
Run LT Field Test

CHECK OUT VIDEO: https://youtu.be/G08w4_SEs-8


Run Functional Threshold Test
WU: 15 minutes
Warm up your choice for 10 minutes.
During the next 5 minutes. Start with 1 HARD effort minute. Not all all. Very strong.
Spin easy 1 minute.
Slightly harder effort for 1 minute.
Spin easy 1 minute.
Slightly harder effort for 1 minute and then transition WITHOUT STOPPING to the MS. 30 minute time trial.


MS: time trial 20 minutes. 5K effort! RACE IT!
For the first 5 minutes, you should be working hard, but not already questioning if you can do it.
Each 5 minutes, pick up the effort.
The last 5 minutes should be an all out effort where you are not sure if you can continue but you dig deep and get it done. DO NOT STOP. PUSH THROUGH.

Garmin or avg heart rate during HARD effort.
CD: 10 min cool down.

Sample Day 3

0:45:00
Hip Knee Strength 2

Series of strength work in the gym to support and strengthen SI area. All are 3 sets of 10 -Bosu ball step back/knee lift -Abduction machine -Adduction machine -Sit ups with knees bent/feet together -Step up on bench/knee lift with 5-20# weight in opposite hand -Set up, opposite hand/foot on bosu ball or floor -Goblet squats 10 - 45# -hamstring/glut cable pull -Ab side crunch w weight -Back extensions w weight https://youtu.be/uo1kFryOMlU

Sample Day 3

0:30:00
Hamstring 30 min

http://youtu.be/Z-RawDwT_00

Sample Day 4

0:45:00
0:45 Free Run

Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)

Sample Day 5

1:00:00
Yoga Happy Hip

http://youtu.be/x40PTIPxyuQ

Intermediate Marathon Plan by Distance with Strength and Yoga

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