Marathon Training Weeks 9-16
Coach Cobb
Marathon, Cross CountryThis is Phase 2 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.
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
BB Front Squat
4 x 6
B2
Weighted Plank
3 x 45
B3
Bent Knee Calf Raise Isometric Hold
3 x 30
C1
BB RDL
3 x 8
C2
Standing Band Anti-Rotation Press
3 x 16
C3
2 DB Rear Foot Elevated Split Squat
3 x 16
D1
Seated Incline DB Bicep Curl
2 x 15
D2
DB Skullcrushers
2 x 12
A
Light Pace Run
1 x 4
A
Interval Day
1 x 3 @ 5:00
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 4
B2
MB Slam
3 x 10
B3
Banded Bird Dog
3 x 16
C1
DB Push Press
3 x 8
C2
Chin-Ups
3 x MAX
C3
Low Lateral Band Walk
3 x 24
D
Long Lever Glute Bridge Isometric Hold
1 x 1:30
A
Long Run
1 x 10
Coach Cobb
Strength and Conditioning Coach with 8 Years of experience ranging from youth to professional level athletes.
