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
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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