Your BEST Marathon Plan

Average Weekly Training Hours 06:24
Training Load By Week
Average Weekly Training Hours 06:24
Training Load By Week

This is a comprehensive plan with the ideal layout of run volume and intensity with strength work integrated into it. If you are trying to qualify, this plan is tailored toward that goal. Your ability to achieve that goal is based upon what kind of fitness you are coming into the plan with and most importantly, your ability to be consistent and committed to following the plan. With that commitment and consistency, this plan will have you showing up race morning ready to go!

Sample Day 1
0:30:00
.5 | Z2 Run

WARM UP
5 Minute Jog/Run increasing intensity every minute toward a Zone 2 Heart Rate
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MAIN SET
20 Minutes in Zone 2 (Easy Effort)
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COOL DOWN
5 Minute run/jog/walk decreasing intensity every minute toward a Heart Rate less than 110

Sample Day 2
0:45:00
.75 | Z2 Run with Strides

WARM UP
10 Minute Jog/Run increasing intensity every minute toward a Zone 2 Heart Rate
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MAIN SET
25 Minutes in Zone 2
At the 20 minute mark, add a 30 second moderate effort stride every minute until the end of the main set.
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COOL DOWN
10 Minute run/jog/walk decreasing intensity every minute toward a Heart Rate less than 110

Sample Day 2
0:30:00
30TSS
.33 | Before Bed - Dynamic Flexibility

Lying on Back:
Hip Crossover (http://lewisvillemassage.com/images/hip-crossover.jpg) - Arms out in the "T" position, feet flat on the floor, knees bent and together. Roll both knees to the right side slowly controlling the lowering of your legs, letting the weight of your legs pull to end range even if the opposite shoulder comes off the floor; pause briefly, then in a controlled manner, take the legs to the opposite side. Hold 5 seconds each time and repeat 3 times to each side.
Hip Rotation (http://lewisvillemassage.com/images/hip-rotation.jpg) - Arms out in "T" position, knees bents, feet flat on floor slightly wider than shoulder width apart, anchor the right foot to the floor while letting the left knee roll inward and letting the weight of the left leg pull to end range, pause 5 seconds, return to starting position and repeat with right knee. Keep your anchored foot flat on the floor as you move the opposite leg. Repeat 3 times to each side.
Leg Overs (http://lewisvillemassage.com/images/leg-over1.jpg and http://lewisvillemassage.com/images/leg-over2.jpg) - Arms out in "T" position, legs straight on the floor. Lift leg up as high as you can while keeping the knee straight and then cross it over your body toward the floor. Keep core tight and return to the starting position. Hold 5 seconds each time and repeat 3 times to each side.
Lying on Stomach:
Scorpions (http://lewisvillemassage.com/images/lying-on-stomach.jpg) - Arms out in "T" position, legs straight on the floor. Lift one leg up and over toward the opposite shoulder being sure to bend the knee and keep the leg abducted (apart from opposite leg), hold 5 seconds then return to starting position and repeat to the opposite side. Be sure not to let you thigh drop toward the opposite leg. Hold 5 seconds each time and repeat 3 times to each side.
Press Ups (http://lewisvillemassage.com/images/press-ups.jpg) - Hands under shoulders, press up while keeping low back and gluten relaxed. Go as far as you comfortably can, pause 5 seconds, and return to starting position. Repeat 3 times.
Inch Worms (http://lewisvillemassage.com/images/inch-worms1.jpg and http://lewisvillemassage.com/images/inch-worms2.jpg) - Start in a push up position and walk your feet toward your hands keeping your knees straight and your heels on the ground. Stop when you feel a stretch in the back of your legs then slowly walk your hands away from your feet until the stretch goes away. You are only doing this movement one time.
Sprinters Stretch (http://lewisvillemassage.com/images/sprinters-stretch1.jpg and http://lewisvillemassage.com/images/sprinters-stretch2.jpg and http://lewisvillemassage.com/images/sprinters-stretch3.jpg and http://lewisvillemassage.com/images/sprinters-stretch4.jpg) - Kneel on your right knee with your left leg in front of you with your foot flat on the ground. Place your hands on the floor to support yourself and straighten your left him and knee slowly, keeping your foot flat. Hold for 5 seconds, lower and repeat two more times. Repeat the stretch with your left foot turned out, then with your left foot turned in. Then reset the entire exercise with your right leg in front and repeat the whole thing.
Spider Man (http://lewisvillemassage.com/images/spiderman2.jpg and http://lewisvillemassage.com/images/spiderman2-08.jpg) - Lunch forward onto your right leg. Bring your right arm to the inside of the right leg and lower your hips toward the floor until you feel a stretch in the left hip flexor. Hold for 10 seconds while keeping your back leg straight then drop your back knee to the ground, bend the back knee and grab your foot with your opposite hand, bring foot toward your flute ad you lower your hips to the ground. Hold this for 10 additional seconds.
Thread the needle Stretch (pigeon pose) (http://lewisvillemassage.com/images/thread-the-needle1.jpg and http://lewisvillemassage.com/images/thread-the-needle2.jpg) - On hands and knees, lift one leg up and over the opposite ankle, s

Sample Day 3
1:00:00
1.0 | Z2 w/ strides

WARM UP
10 Minute Jog/Run increasing intensity every minute toward a Zone 2 Heart Rate
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MAIN SET
40 Minutes in in Zone 2 (Aerobic Zone)
Add 30 seconds of strides every 5 minutes.
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COOL DOWN
10 Minute run/jog/walk decreasing intensity every minute toward a Heart Rate less than 110

Sample Day 3
0:10:00
6.7TSS
.5 | Before Bed - Foam Roll and Light Stretching

HIT THE LEGS ESPECIALLY!

Sample Day 4
1:00:00
1.0 | 30 Minute Goal - :10

WARM UP
15 Minute Easy with Strides every 5 minutes.
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MAIN SET
30 Minute Run at 10 seconds per mile faster than Goal Marathon Pace. This should be at or around the top end of the Zone 3 number.
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COOL DOWN
10 Minutes Easy Jog
5 Minute Walk

Sample Day 4
0:30:00
30TSS
.5 | Before Bed - Hips / Glute Strengthening

Repeat the following 3 times:
10 Monster Walks leading with each leg. (https://youtu.be/RJpoUJaHVVA)
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10 Two-Legged Squats (https://youtu.be/ml1OeAljIp0)
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10 Prone Alternate Arm & Leg Lift (https://youtu.be/YrrnXPh3gb8)
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10 Glute Bridge
(https://youtu.be/8bbE64NuDTU)
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10 Glute Kickbacks on each side (https://youtu.be/26qmCoP8IyA)

Dave Jimenez
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Octane Athletics Training Systems

Dave Jimenez is a USA Triathlon & IRONMAN Certified Coach & is the founder & head coach of Octane Athletics Training Systems, an endurance coaching firm based in Texas. Dave is a two time IRONMAN & a Boston Marathon finisher. Octane centers everything they do on three principles...TEAMWORK | OPTIMISM | POSITIVITY. Dave is a community-minded coach, delivering over 20 free endurance seminars & clinics per year & sharing his knowledge on the Octane Athletics Fuel Your Fire Podcast.