Sex & Zombies
Marathon, Endurance, Track & FieldReady to run your fastest marathon ever? This conditioning only program is designed to be stacked with an existing strength program or paired with my Sex & Zombies strength programs when purchased as a bundle. With the bundle, you get access to ALL of my programs for all distances and experience levels. But if you just want life-time access to one program, you can buy them one at a time!
The advanced programs are ideal for runners who can meet the following time standards. If you're well below these standards, the advanced programs are for you. If you're not yet there, the beginners programs are a great fit. Or, f you're very near these standards and not sure which to pick, choose the beginner program if you're still newer (less than 2 years of serious training) or the advanced program if you've been training longer than that.
**Advanced Program Standards:**
1 mile run (M/F) = 6:30, 7:15
5k run (M/F) = 22:00, 25:00
13.1 run (M/F) = 1:45, 2:00
1 sessions per week
Must use App app to view and log training
Program Training
easy + hill sprints
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Week 1 [intro week] 45-60 easy + 6 x 30” hill sprints (hard), 2-3’ full recovery walk between Additional notes: This week's training is a bit easier than the rest of the program and intended to serve as an introductory phase or "bridge" to help you transition into a tougher few months. You may choose to repeat this first week for a while before continuing on with the rest of the program if you want to enjoy a more relaxed period of easier running, or need to time to gradually increase your mileage & long runs to a level where the first week of this program feels very comfortable. If you're just finishing one of my run programs, I recommend at least one easier week like this one; if you're starting a structured run program for the first time or after a long break, running this first week for a several weeks in a row to get into good groove first before continuing on would be helpful. It's important that you have a strong base of general durability before entering week 2, so you should repeat this week several times if needed until it feels comfortable.
short aerobic tempo
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2 miles @ easy pace 4-5 miles @ moderate pace, around 15-30sec/mile slower than marathon pace
optional run or cross-training
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This advanced marathon program as 4 programmed days of running that serve as good minimum level of preparation for an experienced marathoner. However, at this level many people will want to utilize 5-6 (or more) runs to help them meet their mileage/volume needs while others will fill in the gaps with cross-training volume (bike, row, etc); for example, when I follow this program for my next marathon, I'll use one of these cross-training days to do an incline treadmill session (slow run on 10-15% grade). Everyone is different - some people will be able to build mileage throughout the program by adding more easy runs, others will start off with more easy running from the beginning and simply maintain a fairly steady mileage throughout. Simply use today to fill in your volume gaps with additional easy training of your choice
20 x 400
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this workout looks intimidating on paper, but it's actually NOT meant to be that difficult of a workout if you pace it correctly. This early phase is all about making it "easy" to accumulate a large volume of quality work. 2 mile warm-up + 20 rounds of 400m @ 5k pace 60sec rest + 1 cool-down (8 miles total)
optional run or cross-training
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Optional very easy run (30-60') or cross-training session (bike, row, ski, etc) depending on your mileage tolerance and time commitment
easy long run (14)
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14 miles @ easy pace, around 60-90sec/mile slower than marathon race pace If you're not ready for a 14 mile long run yet, repeat this first week several times while gradually building up your volume before continuing on with the program.
