Warfighter: Half Marathon Prep
Modern Athlete Strength Systems
MarathonThis running program is designed for individuals preparing for an upcoming race who already have a clear performance goal in mind. This is not a beginner level program.
Warfighter: Half Marathon Prep is is built as an addition to the regular Warfighter programming. You will perform the regular strength programming on Warfighter while replacing the conditioning days with this program.
Athletes executing this program should have an established aerobic base prior to starting. You should already be comfortable with regular running, able to tolerate weekly volume, and capable of sustaining steady efforts without excessive breakdown or recovery issues.
If you have questions about how to best integrate this running prep with your current strength training reach out to the coaching staff for guidance. Proper execution and alignment with your overall training plan are key to getting the most out of this program.
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
1 x 10:00
C
Run
6 x 3:00
D
Run
1 x 10:00
Recovery
E
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
1 x 40:00
Recovery
C
Post-Conditioning Cool Down
Hamstring to Ankle Rock - x10 (Each Side) Couch Stretch - 20-30 Seconds (Repeat 2-3 Times) Pigeon Stretch - 20-30 Seconds (Repeat 2-3 Times) Rib Roll - x5 (Each Side)
A
Split Squat ISO w/ Active Foot
2 x 0:45
B
Glute Bridge Foam Roller Hold
2 x 0:45
C
Single Leg Standing Iso Hold
2 x 1:30
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
1 x 5:00
C
Run
1 x 30:00
D
Run
1 x 5:00
Recovery
E
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Prep
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
1 x 60:00
C
Swimming
1 x 20:00
Recovery
D
Run Cooldown-BS
I really want to target foam rolling the legs and feet. Feel free to hit other spots that you feel need some work. Lacrosse Ball Foot Rolls 2x30s ea Calf Foam Roll 2x30s ea Hamstring Foam Roll 2x30s ea IT Band 2x30s ea Quad 2x30s ea
Modern Athlete
Modern Athlete is a coaching team of former D1 strength coaches and SOF personnel who provide programming for high performance individuals. We've made thousands of athletes stronger, faster, and helped them raise the bar for performance.
