Sampson Fitness
Marathon1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Running Warm Up
Hamstring Sweeps 2x10-15 ft Lateral High Knees 2x10-15 ft Dynamic Figure 4 2x10-15 ft Toe Walking 2x10-15 ft Pogos 2x20-30 sec
B
Run
1 x 21:00
A1
Arm Circles
2 x 10
A2
Shoulder ER + Flexion
2 x 8
B
Incline DB Bench Press
3 x 10 @ 65 %
C1
Hamstring Sweep
2 x 15
C2
Barbell Deadlift
2 x 5 @ 60 %
D
Barbell Deadlift
3 x 8 @ 75 %
E
Single Arm DB Supported Row
3 x 10
F
KB single leg RDL
3 x 8
Conditioning
A
Running Warm Up
Hamstring Sweeps 2x10-15 ft Lateral High Knees 2x10-15 ft Dynamic Figure 4 2x10-15 ft Toe Walking 2x10-15 ft Pogos 2x20-30 sec
B
Run
1 x 20:00
A1
Shoulder ER
2 x 8
A2
Rear Delt Flyes
2 x 10
B
Seated Row
3 x 8 @ 75 %
C1
Hamstring Sweep
2 x 15
C2
Air Squat
2 x 10
D
Goblet Squat
3 x 10 @ 65 %
E
DB Scaption
3 x 10
F1
Leg Extension
3 x 10 @ 65 %
F2
Calf Raise
3 x 12
Conditioning
A
Running Warm Up
Hamstring Sweeps 2x10-15 ft Lateral High Knees 2x10-15 ft Dynamic Figure 4 2x10-15 ft Toe Walking 2x10-15 ft Pogos 2x20-30 sec
B
Run
1 x 50:00
