Imad Shaker
MarathonThis program is designed for those looking to complete a half-marathon!
The program is progressive and week to week compliance is KEY.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Treadmill Work
1 x 5:00
B1
Side Lying Hip Raise
2 x 10
B2
Supine Knee Squeeze
2 x 5 @ 2
B3
RB Tibialis Raise
2 x 10
C1
Goblet Squat
3 x 30
C2
Feet Elevated Glute Bridges
3 x 30
C3
Push-Up
3 x 30
C4
DB Calf Raises
3 x 30
D1
Plank Hip Dips
3 x 1:00
D2
Crunches
3 x 1:00
A
Dynamic Warm-up
1 x 5:00
B
Run
4 x 3:00 @ 3:00
C1
Quad Stretch
1 x 30
C2
Foot Elevated Hamstring Stretch
1 x 30
C3
Butterfly Stretch
1 x 30
C4
Pigeon Stretch
1 x 30
C5
Pigeon Stretch
1 x 30
C6
Downward Facing Dog Stretch
1 x 30
A
Treadmill Work
1 x 5:00
B1
Side Lying Hip Raise
2 x 10
B2
Supine Knee Squeeze
2 x 5 @ 2
B3
RB Tibialis Raise
2 x 10
C1
Push-Up
3 x 30
C2
Seated RB Row
3 x 30
C3
Goblet Squat
3 x 30
C4
RB OHP
3 x 30
D1
Flutter Kicks
3 x 1:00
D2
Plank
3 x 1:00
A
Dynamic Warm-up
1 x 5:00
B
Run
6 x 1:00 @ 2:00
A1
Bent Over Y Raise
3 x 10
A2
DB Lateral Raise
3 x 10
A3
RB Face Pull
3 x 10
B1
Med-Ball Dead Bug
3 x 1:00
B2
Kneeling Side Plank with Static Leg Lift
3 x 1:00
A
Dynamic Warm-up
1 x 5:00
B
Run
1 x 3.11
C1
Quad Stretch
1 x 30
C2
Foot Elevated Hamstring Stretch
1 x 30
C3
Butterfly Stretch
1 x 30
C4
Pigeon Stretch
1 x 30
C5
Pigeon Stretch
1 x 30
C6
Downward Facing Dog Stretch
1 x 30
