Imagine that you’re standing at the starting line of
your event. While that moment is several weeks or months
away, it actually all starts here. Marathon Geek will lay out your
training program, day by day, step by step.
An exercise plan is a road map. In your plan, I will tell you
everything you need to do to finish your race and feel great as you cross the
line in peak performance - All this with minimum encroachment on the other
important aspects of your life: family, friends, work and leisure time.
However, while this “training road map” will get you to your
destination, it cannot ensure good weather. In other words, embrace this journey
-- and accept the process in its entirety. Learn from the lows and ride the
highs!
Seamlessly integrating all the elements of your training is easier than you may
think. The key is to keep things simple. Keep your workouts simple and enjoy
yourself.
Be 100% absolutely confident that you will finish
your race in peak state and in peak performance when you
commit to train and follow this training plan.
Features and benefits of MarathonGeek.com's training plans:
All Plans include a
Nutrition Guide for endurance athletes.
Weight Training and Core
Strength routines for run power and muscular endurance.
12 - 18 week self-coached
Marathon and Half Marathon training plan.
Start your training today. Digital (Adobe PDF) file
sent to you via email as a downloadable link.
7 training phases to achieve a peak state on
race day.
Detailed workout plans each day.
Intensity levels indicated for each workout.
At-a-glance training plan - one page per week.
Workouts are easy to read and follow.
Time-Intensity grid for
each training day - allowing you to mentally gauge how intense
your workouts are and how long it will take.
Gradual Increase in intensity and distance to
avoid injuries and over training.
Balanced approach to
endurance training so you don't burn
out.
Workouts include Speed
Work, Endurance and Power routines.
Longer workouts on the
weekend and Shorter workouts on the weekday to balance work
life commitments.
Train intuitively and listen to your
body. Strive for a balanced lifestyle including rest and recovery periods.
A flawed mentality is that the accumulation of miles leads to physical fitness.
Instead, align your workouts with your motivations and energy level.
Marathon Geek's
7 Phases to peak performance on race day:
Adaptation Phase: The focus of the
Adaptation Stage is on Strength Training and getting into a “running
groove”. The Adaptation Phase is also a habit forming stage.
Aerobic Phase: At week 5 you are now starting the
Aerobic Stage. While still emphasizing on weight training, speed
work is incorporated into this stage. Speed work will not only make
you a faster runner, it will help you run comfortably when mileage
are increased in the endurance stage (Starting week 10). There will
be 4 key workouts in this stage.
Active Recovery I :
First of two Active Recovery week. Active
Recovery are low intensity workouts that are done after a high
intensity training period. Instead of complete rest, research is
beginning to find some advantages in active recovery.
Endurance Phase:
Week 10 –
12 will emphasize on “going long”. You will be establishing your
"Race Pace" in this stage. This will be the pace in which you will
be running your Half Marathon.
Active Recovery II:
Second Active Recovery week.
Competitive Phase:
The
Competitive Stage is the most important stage in your training.
Endurance and Power workouts are the focus in this stage.
Taper:
Rest and
Active Recovery workouts are the primary focus of this week. Tapering increases muscle glycogen and will give you a fresh
pair of legs on race day.
