Adam Zucco have put together a perfect plan for anyone looking to complete their first Marathon, or just looking to improve a PR. Any person interested in this plan needs to be in good general health and be cleared by a physician for exercise.
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS.
Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more. Easy effort.
On soft but firm surface, EASY effort. Pretty form and quick cadence.
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
After warm up do plyometrics routine #2. Stretch after. For details go to HELP (above), WORKOUT DESCRIPTIONS, PLYOMETRIC WORKOUTS.
BT: Power reps. Warm-up. 4 strides. Then on STEEP hill do 6-8 x 20 seconds FAST! (90 second recoveries). Quick feet. 4 strides. Otherwise, HR 1-2Z.
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).