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You're going to love this training plan! In addition to 16 weeks of running workouts, we also included 16 FREE INSTRUCTIONAL VIDEOS; one before every training week. That's right! You'll be able to see and hear your coach explaining how each training week is organized and structured. This marathon program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate, and pace training so you know the purpose and effort of each workout. Each week we include a mix of running and cross training as well as planned rest days. This program is meant to be flexible based on time and distance. So, before you start this program, you'll need to be comfortable running a 6 miles long and about 20 miles per week. This program includes 5 days a week of running. The goal of this marathon plan is to increase your weekly mileage to 40 miles. The first 4 weeks are designed to gradually build your mileage and skills so you can stay injury-free. The next 8 weeks add some intensity while continuing to build strength and endurance. The last 4 weeks gradual taper to ensure you are recovered and ready to finish healthy and strong! So, are you ready to rock and roll!?
Run Test (3-Mile Time Trial):
• Do this test on a track or other measured course
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed. End
where you will start your time trial.
• Clear your watch and heart-rate monitor (as applicable to you) and run
three miles as fast as you can. To do this well, you need to really keep
your pacing even and not go too hard/fast too soon. Again, you want to
cover the three miles as quickly as possible, not go real fast and then slow
down. Note: If your heart-rate monitor does not measure average heart
rate, note your heart rate with one mile to go, with1/2 mile to go, and at the
completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Later on, calculate your average pace by converting your time to
minutes:seconds per mile.
• Later on, calculate your average heart rate, if necessary, by averaging the
three heart rates you noted.
• your can input your pace and heart rate into training peaks to calcite your heart rate and pace zones.
• or oto this link and calculate your heart rate training zones http://trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html
Run 3 mile zone 1-2 drill
WU: 10 minute zone 1-2 include drills from and dynamic stretch
MS: 20 minutes. zone 2-3. During your run add 8X30 second accelerations at any 8 points you are ready to pick up your pace. The goal is to increase your leg turnover. so count your cadence, aim for 20-23 one foot strikes in 30 seconds
CD: 10 minute walk/jog then static stretch
More workout PDF in week 2
WU: 5-10 minutes then complete
2 sets of 15-20 reps or 30-60 seconds
-Stability ball wall sits with medicine ball between your legs
-Push up knee tuck with stability ball
-Bosu ball squat press
-Stability ball Ts and Ys.
-Stability ball leg curl
-Row machine or dumbbells
- Crunches on stability ball with medicine ball
-Lower back extension
-Crunches knee to elbow
Run 7 mile zone 2 pace or heart rate
Run 5 miles zone 1-2
WU: 1 mile zone 1-2 include drills
MS: Run 3 miles and progressively increase your pace each 1/2 mile based on how you feel. Start zone 2 and finish zone 4 Focus on 85-90 one foot strikes / minute all all paces
CD: 1 mile