Full Throttle
Elite Athletics
Marathon, Strength & Conditioning, EnduranceThe Full Throttle Training Program is a comprehensive plan designed to build both strength and endurance, making it ideal for athletes preparing for their first marathon while also aiming to increase muscle mass and overall fitness. This program integrates structured strength training with targeted running workouts, focusing on specific phases of muscular endurance, stabilization, and power.
Strength Training Component: The strength training aspect of this program is designed to enhance muscular endurance and strength, using foundational exercises like squats, deadlifts, bench press, and overhead press. These exercises are performed with varying rep ranges and intensities according to the NASM building blocks, ensuring that each phase of training builds upon the last. The focus is on developing a strong, resilient body that can handle the demands of marathon training while also building muscle and improving overall strength.
Endurance Training Component: The running component is carefully structured to prepare athletes for marathon distance, with a mix of interval runs, tempo runs, and long-distance runs. These workouts are designed to gradually increase in intensity and distance, building the athlete's aerobic base, speed, and endurance. The program ensures that runners are not only prepared to complete the marathon but to do so with confidence and strength.
Program Structure: Throughout the program, there is a focus on different training phases that address specific aspects of fitness:
Stabilization Endurance: Emphasizes control, balance, and muscular endurance with higher rep ranges and lower weights.
Strength Endurance: Builds muscular stamina with moderate weights and higher reps, preparing the body for longer, sustained efforts.
Power and Maximal Strength: Incorporates elements of power training to improve explosive strength and prepares the athlete for peak performance during the marathon.
Overall Focus: The Hybrid Athlete Marathon Training Program is designed to create a well-rounded athlete who is strong, powerful, and prepared for the demands of a marathon. The combination of strategic strength training and running ensures that participants not only achieve their marathon goals but also improve their overall athletic performance and physical fitness.
A
Warm Up
1 x 5:00
B
Back Squat
2 x 12
C
Bench Press
2 x 12
D
Barbell Row
2 x 12
E
Hanging Knee Raise
2 x 15
Circuit
A
5-8 Rounds 1-minute run @RPE 7-8 2-minute walk @RPE 3-4
A
Warm Up
1 x 5:00
B
Deadlift
2 x 12
C
Overhead Press
2 x 12
D
Pull-Up
2 x 8
E
Glute Bridge
2 x 15
Easy Run
A
Duration: 20-30 minutes Pace: Conversational (RPE 4-5) Run at a comfortable pace where you can hold a conversation. Keep your shoulders relaxed and maintain a steady breathing pattern.
A
Warm Up
B
Front Squat
2 x 12
C
Incline Bench Press
2 x 12
D
Bent Over DB Row
3 x 8
E
Side Plank Rotations
3 x 10
Distance Run
A
Duration: 3-5 miles Pace: Easy (RPE 5-6) Focus on maintaining a steady pace, keep your form relaxed, and avoid pushing too hard.
Brandon Dahlstrom
NASM Certified Personal Trainer. Head Coach and Founder of Elite Athletics. When I'm not in the gym, you can find me in the backcountry chasing elk or in a small creek with a fly rod in hand.
When you join a team you’re getting more than programming, you’re joining an online community.
Full Throttle
Full Throttle
Full Throttle
