Marathon Training Weeks 17-23
Coach Cobb
This is the final Phase 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 4 @ 80 %
B2
Half-Kneeling Cable Chop
3 x 16
B3
Hanging Knee Raise
3 x 12
C1
Stiff Leg Deadlift
3 x 6
C2
Band OH Stance Phase Isometric Hold
3 x 30
C3
2 DB Deficit Reverse Lunge
3 x 12
D1
Seated Arnold Press
2 x 15
D2
DB Lateral Raise
2 x 12
A
Light Pace Run
1 x 5
A
Interval Day
1 x 2 @ 10:00
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
3 x 3
B2
Side Plank Rotation
3 x 20
B3
DB Push Press
3 x 5
C1
Chest-Supported DB Row
3 x 8
C2
KB swings
3 x 20
C3
Feet Elevated Single Leg DB Glute Bridge
2 x 30
D
Iso Dynamic Leg Extension
2 x 15
A
Long Run
1 x 17
Coach Cobb
Strength and Conditioning Coach with 8 years of experience training youth to professional level athletes
