Hybrid Half Marathon Training
Peak Fit
Are you looking to run your first half marathon and build/maintain lean muscle mass! This program is for you. From coming off the couch to finishing your first half marathon, while gaining or maintaining muscle, staying injury free, and crushing your goal pace! Even if you are an accomplished runner or lifter, this program is an easy to follow guide to get you where you want to be.
Circuit
A
2 Rounds 10 Cossack Squats (each side) 10 Stiff Leg Dead Bugs (each side) 10 Cross Leg Forward Folds (each side) 10 Hindu Squats
B1
Back Squat
12, 9, 6, 3
B2
Hollow Rock
3 x 10
C1
Single Leg RDL
10, 8, 6
C2
Heel Elevated Goblet Squat
10, 8, 6
D1
Walking Lunges
12, 10, 8
D2
Side Plank Dips
3 x 10
E1
Box Jumps
3 x 5
E2
Lateral Box Step Over
3 x 5
Circuit
F
1 Min in each position (use timer at bottom of app by swiping up) Child's Pose Thread (each side) Half Pigeon (each side) Twisting Lunge Hold (each side)
A
Run
Circuit
A
2 Rounds 5 Down Dog to Up Dog Transitions 10 GB to Crunch 5 Band Dislocators (5 Underhand/5 Overhand) 10 Jumping Jacks
B1
Incline DB Bench Press
15, 12, MAX @ 35, 55, 65 %
B2
1-Arm DB Row
12, 10, 8 @ 40, 55, 70 %
C1
Standing DB Press
15, 12, 10 @ 35, 50, 65 %
C2
Reverse Crunch
3 x 12
D1
Bent Over Rear Delt Fly
15, 12, 10 @ 35, 50, 65 %
D2
GB DB Press
15, 12, 10
E1
Push-Up
2 x MAX
E2
Pull-Up
2 x MAX
Circuit
F
2 Rounds Max Dead Hang (grip of your choice Pull Up/Chin Up/Neutral) Max Side Plank Leg Raise Hold (each side)
A
Run
1 x 2
Circuit
A
2 Rounds 10 Hindu Squats 10 V Ups 10 Twisting Lunges (5 each side) 10 Band Shoulder Dislocations
B1
DB Snatch
12, 10, 8
B2
ice skaters
3 x 10
C1
Med Ball Slam
3 x 12
C2
Hollow Hold
3 x 0:30
D1
Suitcase Deadlift
15, 12, 10
D2
Russian KB Swing
3 x 20
E1
Alternating DB Hammer Curl
20, 15, 12
E2
DB Overhead Tricep Extension
15, 12, 10
F
Deadlift
12, 9, 6 @ 40, 65, 80 %
Circuit
G
1 Min in each position Cross Leg Forward Fold (both sides) 90/90 Knee (both sides) Foam Rolling (Back and legs)
A
Run
1 x 3
Matthew Allee
Mid 40s full time working dad that does his best to keep up his strength, size, and running endurance
Join now to find the best version of you!
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