Week one

Document

"The marathon is a metaphysical event. It's a place where the impossible becomes possible."

Upload your plan into this document - Your plan

Points

Map out your training

Audio preview one

Audio preview two

Run speed & effort

Long run fuel practice

Running
Strength
Recovery

Activation routine

Pre session drills

Kit bag

Pre run stretch

Core routine

Home gym routine

Foam roll

Mobility / stretch routine

Self massage

Schedule for the week

 

Training

Activation routine & some drills prior to hills (watch video on hills & how to execute)
3 miles run recovery pace - 6 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)

Daily extras

Journal

 

Training

Pre run activation Warm up 10-15 minutes easy run - warm up drills & strides (see warm up video)
6 * 1km @ half marathon effort - (be very sensible with this) - 90 secs jog recovery
Warm down 10-15 easy run - (watch warm down video & do your lactate strides)

Daily extras

Core routine
Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video explaining)

 

Training

Activation routine before training
8 miles very easy recovery or 60-70 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.

Daily extras

Journal
1 * strength routine - home gym 20 minutes
Yoga routine

 

Training

Activation routine 5 mins before training
8 miles run with 4 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not just an easy run

Daily extras

Yoga routine
Journal

 

Training

Activation routine 5 mins before training
Warm up
5 minutes @ half marathon effort (be conservative) (3-4 word answer effort) 3 minutes recovery jog
5 * 2 minutes with reps 2 and 4 @ half marathon effort, and 1, 3, and 5 at 10k effort - 90secs jog rest
Warm down routine

Daily extras

Post run core routine
Psychology option, be present walking, meditation, reading etc. 15 minutes
Journal

 

Training

Activation routine before training
8 miles very easy recovery or 60 minutes cross training options
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60 minutes of easy aerobic work.

Daily extras

1 * strength routine - home gym 20 minutes
Recovery option Foam roll, self massage, treatment, ice bath, or epsom bath
Journal

 

Training

(practice drinks)
Activation routine before training
12 miles and you can add 4 miles easy recovery, 4 miles steady endurance like Thursday, and 4 miles easy
4 miles easy will be 60 secs per mile slower than steady endurance.

Daily extras

Post run stretch
Strength routine
Journal
Complete and Continue