Run
10 miles and a comfortable pace
Post times to comments
Weel 7, Day 4 - SC 2
Strength & Conditioning:
Push Press
5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
5 Rounds for time...
15 Thrusters (men 65 lbs, women 45 lbs)
15 SDHP (men 65 lbs, women 45 lbs)
Run 400 meters
Post times and Compare to Week 1, Day 4 to comments
Push Press
5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
5 Rounds for time...
15 Thrusters (men 65 lbs, women 45 lbs)
15 SDHP (men 65 lbs, women 45 lbs)
Run 400 meters
Post times and Compare to Week 1, Day 4 to comments
Week 7, Day 3 - LI 2
Run
3 Rounds of..
2000 meters (1.25 miles)
*3:00 recovery
**hold all efforts within 10 seconds (25 pushup penalty)
Post times and Compare to Week 1, Day 3 to comments
3 Rounds of..
2000 meters (1.25 miles)
*3:00 recovery
**hold all efforts within 10 seconds (25 pushup penalty)
Post times and Compare to Week 1, Day 3 to comments
Week 7, Day 2 - SC 1
Skill & Strength:
Back Squats
5,5,5,5,5,5 (increase the load for each set)
*try to improve from Week 1, Day 2
Conditioning:
30-25-20-15-10 reps for time...
Pullups/ Ring Rows
Pushups
Situps
Squats
Post times and Compare results from Week 1, Day 2
Back Squats
5,5,5,5,5,5 (increase the load for each set)
*try to improve from Week 1, Day 2
Conditioning:
30-25-20-15-10 reps for time...
Pullups/ Ring Rows
Pushups
Situps
Squats
Post times and Compare results from Week 1, Day 2
Week 7, Day 1 - SI 2
Run
4 Rounds of...
(200 + 400 + 600 meters)
*rest 1:1 of the previous round
**run 200 meters in 20 seconds, rest 20 seconds, run 400 meters in 45 seconds, rest 45 seconds, etc
Post times and Compare to Week 1, Day 1 to comments
4 Rounds of...
(200 + 400 + 600 meters)
*rest 1:1 of the previous round
**run 200 meters in 20 seconds, rest 20 seconds, run 400 meters in 45 seconds, rest 45 seconds, etc
Post times and Compare to Week 1, Day 1 to comments
Week 7 Schedule
On the Agenda...
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Week: 10 miles @ easy pace
Short Interval 2
Strength & Conditioning 1
Long Interval 2
Strength & Conditioning 2
Practice Week: 10 miles @ easy pace
Week 6, Day 4 - SC 12
Skill & Strength:
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Post times to comments
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Post times to comments
Week 6, Day 3 - LI 1
Run
6 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Post times to comments
6 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Post times to comments
Week 6, Day 2 - SC 11
Skill & Strength:
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Post times to comments
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Post times to comments
Week 6, Day 1 - SI 1
Run
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Post total distance
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Post total distance
Week 6 Schedule
On the Agenda...
Short Intervals 1
Strength & Conditioning 11
Long Interval 1
Strength & Conditioning 12
Practice Distance: Run for specific time
Short Intervals 1
Strength & Conditioning 11
Long Interval 1
Strength & Conditioning 12
Practice Distance: Run for specific time
Week 5, Day 5 - Practice Distance 6
Run (Choice)
1. 8 mile Time Trial - as fast as possible
2. Run for particular Time (see comments for exact run times)
Post times to comments
1. 8 mile Time Trial - as fast as possible
2. Run for particular Time (see comments for exact run times)
Post times to comments
Week 5, Day 4 - SC 10
Skill:
Barefoot Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Post times to comments
Barefoot Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Post times to comments
Week 5, Day 3 - LI 6
Run
3 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Post times to comments
3 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Post times to comments
Week 5, Day 2 - SC 9
Skill:
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Post number of rounds plus reps to comments
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Post number of rounds plus reps to comments
Week 5 Schedule
One the Agenda...
Short Interval 6
Strength & Conditioning 9
Long Interval 6
Strength & Conditioning 10
Practice Distance: Run for set Time
Short Interval 6
Strength & Conditioning 9
Long Interval 6
Strength & Conditioning 10
Practice Distance: Run for set Time
Week 4, Day 4 - SC 8
Skill:
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Post score and total reps to comments
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Post score and total reps to comments
Week 4, Day 3 - LI 5
Run or Row
3 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Post distances to comments
3 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Post distances to comments
Week 4, Day 2 - SC 7
Skill:
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Post scores and times to comments
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Post scores and times to comments
Week 4, Day 1 - SI 5
Run
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON
*Max accumulated distance
Post distance to comments
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON
*Max accumulated distance
Post distance to comments
Week 4 Schedule
On the Agenda...
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance: 6 miles Time Trial
Do you workout or train?
(Post answers to the comments)
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance: 6 miles Time Trial
Do you workout or train?
(Post answers to the comments)
Week 3, Day 5 - Practice Distance 4
Run (choices)
1. Run for set time and record distance (see comments)
or
2. 8 mile Time Trial - as fast as possible
Post distance/time and comments
1. Run for set time and record distance (see comments)
or
2. 8 mile Time Trial - as fast as possible
Post distance/time and comments
Week 3, Day 4 - SC 6
Skill:
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Post weights used and number of rounds and reps as well as comments
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Post weights used and number of rounds and reps as well as comments
Week 3, Day 3 - LI 4
Run
3 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Post distances and comments
3 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Post distances and comments
Week 3, Day 2 - SC 5
Skill:
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Post times and comments
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Post times and comments
Week 3, Day 1 - SI 4
Run
3 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Post distances/speeds and comments
3 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Post distances/speeds and comments
Week 3 Schedule
On the Agenda...
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: (choices)
1. You will either run for a specific time I tell you
or
2. 8 Miles - as fast as possible
*The length of times you run will be in the comments section.
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: (choices)
1. You will either run for a specific time I tell you
or
2. 8 Miles - as fast as possible
*The length of times you run will be in the comments section.
Week 2, Day 5 - Practice Distance 3
Run
4 Mile Time Trial (TT)
*Complete as fast as possible
Post time and comments
4 Mile Time Trial (TT)
*Complete as fast as possible
Post time and comments
Week 2, Day 4 - SC 4
Skill:
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Post time and comments
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Post time and comments
Week 2, Day 3 - LI 3
Run
4 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Post time and comments
4 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Post time and comments
Week 2, Day 2 - SC 3
Skill:
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Post time and comments
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Post time and comments
Week 2, Day 1 - SI 3
Run
6 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Post time and comments
6 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Post time and comments
Week 2 Schedule
On the Agenda...
Short Interval: 3
Strength & Conditioning: 3
Long Interval: 3
Strength & Conditioning: 4
Practice Distance: 4 miles (as fast as possible)
Short Interval: 3
Strength & Conditioning: 3
Long Interval: 3
Strength & Conditioning: 4
Practice Distance: 4 miles (as fast as possible)
Week 1, Day 4 - SC 2
Skill:
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
5 Rounds for time.
15 Thrusters (35-50 lbs)
15 Sumo Deadlift High Pull (35-50 lbs)
Run 400 meters
Post time and comments
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
5 Rounds for time.
15 Thrusters (35-50 lbs)
15 Sumo Deadlift High Pull (35-50 lbs)
Run 400 meters
Post time and comments
Week 1, Day 3 - LI 2
Run
2 Rounds
2000 meters (1.25 miles)
*hold intervals within 10 seconds
**Penalty is 25 Pushups
Post time and comments
2 Rounds
2000 meters (1.25 miles)
*hold intervals within 10 seconds
**Penalty is 25 Pushups
Post time and comments
Week 1, Day 2 - SC 1
Skill:
Back Squats
5,5,5,5,5,5 (try to increase the weight each set)
Conditioning:
30-25-20-15-10 reps for time.
Pullups/ Ring Rows
Pushups
Situps
Squats
Post time and comments
Back Squats
5,5,5,5,5,5 (try to increase the weight each set)
Conditioning:
30-25-20-15-10 reps for time.
Pullups/ Ring Rows
Pushups
Situps
Squats
Post time and comments
Week 1, Day 1 - SI 2
Run
3 Rounds for time...
1 Round consits of:
(200 + 400 + 600 meters)
*Rest for same amount of time it takes complete the interval
(ie. If 200 meters takes 30 second, rest for 30 seconds then run 400 meters. That may take 1:15, so rest for 1:15 and run 600 meters. Say that takes 3:00. Then rest 3:00 and repeat start Round 2)
Post time and comments
3 Rounds for time...
1 Round consits of:
(200 + 400 + 600 meters)
*Rest for same amount of time it takes complete the interval
(ie. If 200 meters takes 30 second, rest for 30 seconds then run 400 meters. That may take 1:15, so rest for 1:15 and run 600 meters. Say that takes 3:00. Then rest 3:00 and repeat start Round 2)
Post time and comments
Week 1 Schedule
On the Agenda...
Short Interval: 2
Strength & Conditioning: 1
Long Interval: 2
Strength & Conditioning: 2
Practice Distance: 3 Miles (M) @ 85% of 5k Pace
Short Interval: 2
Strength & Conditioning: 1
Long Interval: 2
Strength & Conditioning: 2
Practice Distance: 3 Miles (M) @ 85% of 5k Pace
Intro
Here we go. This is for you.
We now have 23 Weeks to the marathon.
For clarification and for simplicity, we are now calling this week 1!
We now have 23 Weeks to the marathon.
For clarification and for simplicity, we are now calling this week 1!
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