ZAPTFITNESS
Marathon
Coach
Zach Andrewartha
Mara
Features1 sessions per week
Must use App app to view and log training
Program Training
WHAT TO EXCPECT
A structured training plan aswell as in depth coaching videos to ensure that you PB. I provide the platform, YOU do the work.
BENIFITS
Become a runner that can be confident at any race you lace up at.
Aswell as Improved knowledge on endurance, fuelling, marathons, Ironmans, aesthetics & much more.
Features
Programming 6 days per week
Weekly structured training plan, including easy, long, threshold, speed runs aswell as a rest day to help you PB
Exercise Video Guidance
Instructional videos that makes execution easy
Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow. Including a full database of easy to follow vids
Delivered through TrainHeroic
A coach and team that will push you harder, know you better, and keep you going longer, all at the accessibility of your phone/device.
Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1
A
Steady state run
1 x 5000
Monday
Week 1 Day 2
A
Steady state run
1 x 5000
Tuesday
Week 1 Day 3
Conditioning
A
TRACK RUN W1
LACTATE THRESHOLD - LT 1km warm up (Zone 2) 2 ROUNDS 2km at LT pace 1min rest 1km cooldown (Zone 2)
B
Run
1000, 2000, 2000, 2000, 1000
Wednesday
marathon strength beginner
A1
Deadlift
3 x 5
A2
Pallof press
4 x 10
B
Bulgarian Split Squat
4 x 10
C
Prone Machine Hamstring Curl
3 x 10
D
Seated calf raise
3 x 10
E
Hanging Knee Raise
3 x 15
Thursday
Week 1 Day 5
A
Steady state run
1 x 7000
Friday
Week 1 Day 6
Conditioning
A
TEMPO RUN W1
9KM TOTAL WORKOUT 1km warm up 3km mara pace 1km recovery jog 3km mara pace 1km cooldown
B
Run
3000, 4000, 1000, 4000, 3000
Saturday
plyo for mara beginner
PLYO
A
Pogos 3 x10 Box jump 3 x 5 Depth jump 3 x 5 Drop jump 3 x 5 Ab wheel 3 x 5-10 Have enough rest between sets to be able to power again Google/Youtube each exercise
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