Marco NicoliAll plans by this Coach
This Marathon Training Program will progress you through the four main phases of training to prepare you for your best performance on race day.
There is a strong emphasis on strength training to promote injury resistance as well as faster sustainable running velocity.
Initial skill and general strength phase will focus on running skills like form and cadence are emphasized alongside a whole body strength development. the main goal is to eliminate bad running habits and promote a vast increase in strength. The development of optimal form will improve running capacity almost immediately thus increasing the quality of workouts as faster velocities are achieved Gains in whole body strength translate to greater fatigue resistance and economical running.
Running specific strength is the next phase, during which strength is optimized in the running motion. Increasing running specific strength improves running economy and resistance to fatigue.
Hill Training is the next phase, where running specific strength is further fine tuned to your running mechanics. The net result will be improvement in vVO2 max, Threshold velocity, economy and resistance to fatigue.
Explosive training phase is the last, during which high speed drills are the mainstay. On the heels of the previous strength phases fitness, running velocity and resistance to fatigue will increase substantially.
At the end of this training program you will be able to exert more force on the ground, thanks to phases two and three, as well as apply that force more quickly, thanks to phase four. You will therefore spend less time on the ground with each step. The result will be an increased maximal running velocity with concurrent improvements in vVO2 max, running economy, lactate threshold speed and resistance to fatigue. The ultimate outcome will be your Optimal Performance on Race Day!
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x1
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Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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