Full Marathon Program (23 Weeks)
Coach Cobb
Marathon, Cross CountryThis is all 3 phases of the marathon training put together for 23 Weeks!
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
A
Light Pace Run
1 x 3
A
Tempo Days
1 x 4
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
A
Long Run
1 x 4
Coach Cobb
Strength and Conditioning Coach with 8 Years of experience training youth to professional level athletes
