ZAPTFITNESS
MarathonAchieve sub 3
Features1 sessions per week
Must use App app to view and log training
Program Training
A
EASY RUN
@ 10000
Conditioning
B
SUB 3 PLYO
5min cross training warm up 3 ROUNDS Pogo x 12 Pogo to step Single leg x15 each leg Alt pogo step x20 3 ROUNDS Depth jump x3 Drop jump x3 Single leg drop jump to box x3 each leg (Jump of box, land with as little time spent on ground as possible, spring up onto another box infront of you - All on the same leg) 2 ROUNDS Bulgarian split squat jump x3 each leg Have enough rest between exercises so you can be quick & powerful
A
EASY RUN
@ 12000
A
Run
1 x 12000
A
EASY RUN
@ 10000
A
Back Squat
3 x 8
B
Seated calf raise
3 x 12
C
Copenhagen Plank
@ 0:20
D
Reverse Lunges
4 x 12
PLYO
E
3 x 5 reps of each Depth + drop jumps + Box jump
A
EASY RUN
@ 10000
A
Run
1 x 16000
A
Deadlift
3 x 5
B
Bulgarian Split Squat
4 x 8
C
Calf Raise
@ 0:20
D
Nordics
3 x 3
0.01% of the worlds population has achieved a sub 3 marathon, 4% of marathoners have completed a sub 3, this is a very elusive club that not only demands your respect, but a proven system to get you there
Get 42.2 - SUB 3 METHOD
