Research suggests that between 70-90% of runners will get injured each year.   Therefore, the main goal of this training program is to provide you the opportunity to participate in the sport you love while minimizing your risk for injury.  Thankfully the effort you put into injury prevention strategies is the same focus that will provide you with greater speed and power. Thus, participation in this training program is a win-win to foster optimal performance. 

IS THIS TRAINING PROGRAM FOR YOU?

Designed for the intermediate to advanced marathon runner, here are the specifics of the 16-week training program:

·      Progression through four 2-3 week build cycles, all followed by a recovery week.  7 hours (minimum) to 11 hours (maximum) time requirement per week prior to tapering and racing. 

·      Each week typically consists of 1 swim workout (can be interchanged for an easy spin workout), 1 bike workout (for cross training purposes), 3-4 run workouts and 3-4 strength training workouts.  One day per week, Friday, is designated as a day off.  However, this rest day can be flexible as your schedule requires and guidance is offered to adjust for this need.  

·      Injury prevention strategies are built into the workouts each day/week.  Other training tools complement these workouts to minimize risk for injury and put the athlete in the position for greater speed and power. 

·      Training plan starts on a Monday. Therefore, it can be applied to start on any Monday or it can be set to end on race day. 

·      Training plan uses common language and little to no abbreviations to try to decipher.

WHAT LEVEL OF FITNESS IS REQUIRED?

·      Prior to beginning this training program, you should be able to complete a ~40 minute or approximately 1600 yard (or meter) swim, ~40 minute ride and a 10 mile run.  

WHAT IS INCLUDED?

Purchase of this training plan includes the following:

·       In-depth, instructional 30+ page Injury Prevention Athlete's Guide including injury prediction tips and injury prevention strategies and drills, as well as strength training routines.  

·       Extensive, educational 70+ page Athlete’s Guide. 

·       Comprehensive Glut Activation Exercises document

·       Online, supplementary videos for swim and run drills and mechanics. 

·       Online, supplementary videos for strength training including core and glut focused exercises.

·       Online, supplementary videos for optimal breathing and stabilization strategies. 

·       Email access to the coach and author for questions, concerns or guidance. 

·       Personalized running gait analysis with video screenshots and recommendations to optimize running biomechanics. Email required to process

WHAT IS INCLUDED WITH THE PERSONALIZED RUNNING GAIT ANALYSIS?

This new feature will offer the opportunity to submit a short video of your running form for a personalized running gait analysis. Simple terminology and individualized screenshots are offered for your better understanding and implementation.  

In addition to individualized feedback, this analysis will offer personalized recommendations to address limiters, as well as, progress optimal running technique.   

FURTHER QUESTIONS?

Please email Coach AJ at: AJ@MultisportinMotion.com or alyssajmorrison@gmail.com or visit us at www.multisportinmotion.com.