Marathon Performance-March

Marathon Performance Cycle March 2021- April 2021

Mobility Routine – Morning

The movements below are done prior to your run. I usually do mine after I wake up while I am drinking water and coffee in the morning. There is no order and you can adjust the reps/sets/times to your own comfort level.

Stretching Mobility Routine Warm-up

The purpose of this section is meant to pick around 5-6 exercises in this block and 6 reps each. This can be done as a morning stretch or a night routine.

Quad Stretch	Knee Tuck	Lateral Squat	Hamstring stretch	Spider-Man Stretch	Squat Hold – 30s	Calf Walk
Outside Squat	Inside Squat	Straight leg cycle	High Knees	Butt Kicks	Straight leg sprint	Heel Walk
A Skip	B Skip	Jumping Jacks	Lateral Shuffle	Alt. Lunge	Arm Swing	Falling Start

Marathon Performance Cycle – Jan 2021-Feb 2021

Follow the start of the marathon performance cycle. Every two weeks we will increase the interval day by one mile followed by the two other workout days to be increased by one mile the week after. Every long run after two weeks will increase by 1 mile every week.

Activity	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Run		Hills – 3mi	Interval- 4mi		Pace – 3mi		Long – 5mi
Lift		X	X		X	X	X
Jump/Active Rest	X			X

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The influence of this training block comes from book, The Non-Runners Marathon Trainer. This book was written in mind with no one with an running experience, and is brand new to running. It’s a great read and offers plenty of advice and tips.

Running Workouts

1. Interval – Mid interval workouts. Looking for endurance here. This day is focused on time not on distance.
2. Hills – This month the hills workout will be repeats of quarter miles (400m).
3. Pace – Used as an easy day to keep steady pace across shorter distance for the week.
4. Long – Long run meant to cap off the training week. As few breaks as possible

Weight Lift Program

The weight lifting program used for this marathon cycle is meant for 4 days a week, and to build a base of strength. The program I am using is listed right over on muscle and strength over here. We are still staying with 4 days a week alternating the upper and lower lift days depending on weather, work, and workouts etc.. –> 4 Day Dumbbell Only Upper/Lower Workout Routine (muscleandstrength.com)

On the last day of the week after a long run week I personally perform a full body workout. This includes only 1-2 exercises for each body part. I alternate between the days of workouts for use each Saturday –> https://www.muscleandstrength.com/workouts/total-package-workout.

The end of each weight lifting session ends with core work. This can be entirely up to you. As long as core is done after every lift, it doesn’t matter what it is for this early training cycle.

Mobility Routine – Pre-lift

Each exercise done 2-3 times through with 12-15 reps

1. Front raise
2. Lateral raise
3. Rear delt raise
4. Bent-over row
5. Shrugs
6. Shoulder press
7. Triceps Extension
8. Bicep Curl
9. Band pull aparts