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Marathon Training Weeks 1-8

Coach Cobb

Marathon, Cross Country
Coach
Coach Cobb

This is Phase 1 of a 3 Phase training plan for a marathon. 2 strength days, 4 running days. Whether you are running your first marathon, or you are a vet, this program follows a balanced progression with the strength work and running that will help you PR.

$40
Get Marathon Training Weeks 1-8
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Stop Guessing Start Doing
This program has it all. Progressive strength work, speed, and endurance. No more guessing no more searching.
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Feel Better, Run Better
This is a plan that doesn't bury you. It gets you ready for race day with minimal dose for maximum outcome.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell, Dumbbells, Bands, Plates
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Circuit

A

Mobility (Spend 2-3 Rounds of what you feel like you need) GO THROUGH MOVEMENTS SLOW 1. 90-90 Hip Switches x 6-8/ea https://www.youtube.com/watch?v=qq_Z7sAmVrA 2. Worlds Greatest Stretch x 5/ea https://www.youtube.com/watch?v=-CiWQ2IvY34 3. Quadruped Hip Airplane x 8-10ea https://www.youtube.com/watch?v=tYPccdpCVSM 4. Low Lateral Band Walks (2 Bands) x 10-12/ea https://www.youtube.com/shorts/O6rVwwT7ZXs 5. Half-Kneeling Hip Cars x 5ea https://www.youtube.com/watch?v=AVGCMC0gyZY

B1

Heel Elevated DB Goblet Squat

4 x 8

B2

Push Up to Side Plank

3 x 12

B3

Toe Banded Deadbug

3 x 16

C1

BB RDL

3 x 8

C2

Bench Psoas Plank

3 x 16

C3

DB Goblet Step Ups

3 x 20

D1

DB Bicep Curl

D2

Rope Tricep Pushdown

Monday
Phase 1 Aerobic Base Week 1 Day 2 Easy Pace

A

Light Pace Run

1 x 3

Wednesday
Phase 1 Aerobic Base Week 1 Day 4 Speed Day

A

Tempo Days

1 x 4

Thursday
Week 1 Day 5

Circuit

A

Mobility (Spend 2-3 Rounds of what you feel like you need) GO THROUGH MOVEMENTS SLOW 1. 90-90 Hip Switches x 6-8/ea https://www.youtube.com/watch?v=qq_Z7sAmVrA 2. Worlds Greatest Stretch x 5/ea https://www.youtube.com/watch?v=-CiWQ2IvY34 3. Quadruped Hip Airplane x 8-10ea https://www.youtube.com/watch?v=tYPccdpCVSM 4. Low Lateral Band Walks (2 Bands) x 10-12/ea https://www.youtube.com/shorts/O6rVwwT7ZXs 5. Half-Kneeling Hip Cars x 5ea https://www.youtube.com/watch?v=AVGCMC0gyZY

B1

TBDL

4 x 6

B2

SA DB Bench Press w/Opp Reach

3 x 16

B3

Isodynamic TRX Row

3 x 8

C1

KB swings

3 x 15

C2

Goblet Cossack Squat

3 x 16

C3

Loaded Hip Airplanes

2 x 20

D

Floating Heel Isometric Split Squat Hold

2 x 1 @ 1:00

Friday
Phase 1 Aerobic Base Week 1 Day 6 Distance

A

Long Run

1 x 4

Coach
More from Coach Cobb
coach-avatar Coach Cobb

Strength and Conditioning Coach with 8 years of experience ranging from youth to professional athletes.

More from Coach Cobb

programs
Marathon Training Weeks 1-8
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