BEYOND TRAINING: 20 Week "Polarized" Marathon Training Plan
Author
Ben Greenfield
All plans by this CoachLength
19 Weeks
Typical Week
5 Run, 2 Strength, 2 Custom
Longest Workout
3:40 hrs
Plan Specs
running marathon advanced
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Summary
This "Polarized Training" plan is based on the healthy training concepts that Ben Greenfield teaches in his book "Beyond Training" and also in the article at http://www.bengreenfieldfitness.com/2013/03/best-ways-to-build-endurance/
It relies on the 80/20 principle, Maffetone style training, and an emphasis on high quality aerobic efficiency and economy to allow for optimum endurance building and marathon preparation without doing lasting damage to the body.
This 20 week (5 month) plan is perfect if you are a beginner to advanced runner who has ample amounts of time to train (15-25 hours per week), would rather focus on long distance training rather than high intensity intervals, and also want to ensure you stay completely healthy in the process of pursuing your endurance goals.
Stats
Sample Day 1
Steady aerobic run at your MAF pace - Take 5-10 min to slowly build HR to target rate and cooldown 5-10 min at end of run.
Sample Day 1
Workout A) Complete 3 Rounds in Circuit Form (after completing all reps in exercise "A1", move to exercise A2) A1) Bird Dogs x 8E A2) Dead Bugs x 8E A3) Side Plank Hold x 20 sec E Complete 3 Rounds in Circuit Form (after completing all reps in exercise "A1", move to exercise A2) B1) Pushup x 8-12 B2) Band Row x 8-12 B3) Single Leg RDL with Reach x 8-12 E
Sample Day 2
Steady aerobic run at your MAF pace - Take 5-10 min to slowly build HR to target rate and cooldown 5-10 min at end of run.
Sample Day 3
Steady aerobic run at your MAF pace - Take 5-10 min to slowly build HR to target rate and cooldown 5-10 min at end of run.
Sample Day 3
Workout B) Complete 3 Rounds in Circuit Form (after completing all reps in exercise "A1", move to exercise A2) A1) Mini Band Lateral Walks x 15 A2) Mini Band Monster Walks x 15 A3) Glute Bridge x 15 Complete 3 Rounds in Circuit Form (after completing all reps in exercise "B1", move to exercise B2) B1) Goblet Squat (mini band resisted just above knees) x 8 B2) Band Horizontal Woodchops x 8 E B3) Single Leg RDL (bodyweight) x 8 E
Sample Day 4
Recovery Day! Do 1 of these 2 Options: 1) Get a Massage - Find a local sports massage therapist who understands the demands that marathon training takes on the body. 2) Foam Roll and Mobility Protocol: How to foam roll: Lay on a soft surface with your foam roller and apply pressure to each tender area of the body for 20-30 seconds or until you feel a "release" of about 70% of the discomfort. On a scale from 1-10 (1 being easy and 10 being excruciating pain) you should feel about 6-7. Most foam rollers are not hard enough, so be sure to get one with appropriate stiffness for your level. I recommend "the grid" or "rumble roller". Quality foam rollers can be found at www.performbetter.com Foam Roll the following areas: Thoracic Spine Latissimus Dorsi Pectorals Quadriceps IT Band Adductors Calves Peroneals Dynamic Stretching Mobility Routine: Complete 2-3 rounds through: Front Leg Swings x 20 each Side Leg Swings x 20 each Walking Lunge with Side Reach x 5 each Lateral Lunge x 5 each Walking Cradle Stretch x 5 each side Inchworms x 5 Worlds Greatest Stretch x 5 each side
Sample Day 5
Steady aerobic run at your MAF pace - Take 5-10 min to slowly build HR to target rate and cooldown 5-10 min at end of run.