aparding@providence.edu

Marathon
Coach
Aimee Pardington

Features
6 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
LIFT DAY ONE

A1

HEX DEADLIFT

95, 115, 115, 115 @ 10, 8, 8, 8

A2

POGOS

4 x 20

B1

KB Lateral Lunge

@ 8

B2

Lateral Bound

3 x 6

C1

LAT PULLDOWN SUPINATED GRIP

@ 8

C2

Arm Action (Standing)

3 x 0:30

D1

ALT DB FLAT PRESS

@ 8

D2

MB WALL CHEST PASS

@ 6

E1

90/90 QUADRUPED PULL THROUGH

@ 3

E2

COBRA STRETCH

3 x 0:30

Tuesday
AEROBIC RUN

A

Jog

1 x 2

Wednesday
LIFT DAY TWO

A1

KB OBLIQUE LATERAL FLEXION

@ 15

A2

Alternating Supermans

3 x 0 @ 15

B1

BAND YOGA PUSH UP

3 x 8

B2

LATERAL POGOS

3 x 10

C1

INVERTED ROW W/BAND HIP FLEXION

3 x 4

C2

SL TO DL LONG JUMP

3 x 4

D

KB LUNGE WALK

@ 8

E

CABLE HIP ADDUCTION

F1

CABLE HIP ABDUCTION

F2

MACHINE CALF RAISE

Thursday
HILL SPRINTS

A

HILL SPRINTS

1 x 10 @ 20

Friday
LIFT DAY THREE

A1

Landmine Anti-Rotation

4 x 45 @ 6

A2

X BAND WALK

@ 10

B1

SL DB PULLOVER

@ 4

B2

ROTATIONAL MB SLAM

3 x 10 @ 5

C1

SKATER SQUAT

@ 6

C2

SL POGOS

3 x 10

D1

CHEST SUPPORTED DB ROW

D2

ECCENTRIC LUNGE AND STICK

3 x 8

E1

HALF KNEELING DB PRESS W/LATERAL FLEXION

@ 8

E2

GLIDER LATERAL LUNGE

@ 8

Saturday
AEROBIC RUN DAY TWO

A

Jog

1 x 2

Coach
coach-avatar Aimee Pardington

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

HALF MARATHON PREP
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HALF MARATHON PREP
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HALF MARATHON PREP
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HALF MARATHON PREP