Run a Marathon
I started training a lot of my online and personal training clients to run their first marathon since no feeling comes even close to be able to do your first 5k, 10k, 21k or even a full marathon. It’s a sense of pride you carry with yourself forever and a memory that will never fade.
Overtime, I have trained people across the globe to better their time, run their first race or even mentally prepare them to get to the starting line. The Run- a – marathon program is very structured. We fix a date and set a realistic goal. Then we work backwards from there, learn your strengths and weaknesses and train in different heart rate zone’s to help you get better. Given is a sample two week random plan:
| Training Volume | Week 1 - Increase Intensity | Week 2 - Increase Intensity | Week 3 - Increase Intensity | Week 4 - Recovery Week |
|---|---|---|---|---|
| Training Volume | Total training time = 5.25 Hours | Total training time = 6.00 Hours | ||
|
Zone 1 (~80% of a volume) 2-3 workouts per week plus warm up & reset intervals during zone 2 and 3 workouts |
1 Time/ Week Long Run = 45 min(RPE=3-4) 1 time/week 30-min run (RPE=4) |
2 Time/ Week Long Run = 60 min(RPE=3-4) 1 time/week 45-min run (RPE=4) |
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Zone 2 (~10% of volume) 1 workout per week |
3*4 - min intervals 1:1 1/2 work:rest ratio 60-min workout with long warm-up and cool-down |
4*5 - min intervals 1:1 1/2 work:rest ratio 60-min workout with long warm-up and cool-down |
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Zone 3 (~10% of volume) 1 workout per week |
2 set:3*60 -second intervals 1:3 work:rest ratio 10 min rest (walk) between sets 60-min workout with long warm-up and cool-down |
3 set:3*45 -second intervals 1:3 work:rest ratio 10 min rest (walk) between sets 60-min workout with long warm-up and cool-down |
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| Strength Training | Circuit training 2 days/week 1 hour/session |
Circuit training 2 days/week 1 hour/session |
A lot of the terms mentioned in the above image might look strange but will become clear once we go over it together. The program is very scientific and thoroughly planned. As long as your goal is realistic and you put in the work, you will achieve exactly what we set our mind upon.
Along with a detailed workout regimen, a detailed nutrition plan will be sent for you to follow explaining how to refuel post and pre run. If you choose to go for a half or full marathon, I will also work closely with you understanding how your digestion works and strategize to fuel during the race.All marathon prep programs will have weekly follow up calls discussing your progress, scoop to improve and stress management/ recovery tips.
Let's Just Talk. No Obligations.
I do free consultations every Tuesday's and Thursday's. Either way you will get some actionable tips to reach your fitness goals faster.
Let's Just Talk. No Obligations.
I do free consultations every Tuesday's and Thursday's. Either way you will get some actionable tips to reach your fitness goals faster.