Below is the training program I have in place to prepare me for my first marathon. Yep… it is like a 4-week training plan. I’ll explain that later in a post. Till then, here’s the plan.
Training Notes:
M Oct 3: NSW – Back Squat ME: 255lb — 5-10-5 (2L,2R) Best TIME 4.93 sec; Run 200m, Burpee 10,9,8…, Toes 2 Bar 10,9,8… TIME 17:08
T Oct 4: Ran 6. 51:02 (8:28) Running is boring. Did some PT after. It was ok.
W Oct 5: Did nothing.
R Oct 6: Ran 7. 57:20 (8:11) No PT after. Hamstrings really tight.
F Oct 7: NSW – Bench ME; 185lb — 50 Sandbag Step ups (20″), 50 cal row, 50 Sandbag Over The Shoulder, 50 Burpees TIME 12:53 ; (Run 800m, 50 4-count flutter kicks)x2 TIME 11:56
S Oct 8: In Philly for weekend. Off day.
S Oct 9: Rested.
M Oct 10: NSW – Strict Press ME: 120lb — Run 800m, 40 wall ball, 20 DH pull up, Row 1K, 40 wall ball, 20 DH Pull up, (16 sandbag thruster, run 100m)x3 TIME 27:05
T Oct 11: Ran 8.37. 1:11:39 (8:33) First 2 boring. Pretty numb after that. Left ball of foot sore @ 5mi.
W Oct 12: Rest day
R Oct 13: I skipped my run today. Just didn’t feel like it.
F Oct 14: NSW – Bench 115, Weighted (strict) pull ups +10#, 10,8,6,4,2; Run 800m x 4 (each loop must be faster than last loop or 30 burpee penalty) 4:15, 3:45, 3:21, 3:15; Diamond Push ups, Hollow rock, barbell curls, 4 rounds each, 45sec work, 15 sec rest.
S Oct 15: The scheduled Class was canceled when my partner pulled his back 30 seconds in and I had to take him home.
S Oct 16: Rest Day
M Oct 17: All training has been put to the side to attend my grandfather’s funeral.
T Oct 18: Funeral
W Oct 19: Funeral
R Oct 20: Funeral
F Oct 21: Funeral
S Oct 22: Coach 4 soccer games (alllllll day)
S Oct 23: Rest Day
M Oct 24: Very light day at the gym.
T Oct 25: Was I supposed to run today? Oh well…
W Oct 26: Nothing…
R Oct 27: Nope, nothing.
F Oct 28: Dive to DC and back.
S Oct 30: Ruck WOD (cause doing this the day before the event is smart). 1 Mile heavy ruck and 50 Man Makers.
S Oct 22: Marathon. 4:36:00. Didn’t die, but it hurt a little bit.
