Run a marathon

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Marathon Program

Run a marathon

I started training a lot of my online and personal training clients to run their first marathon since no feeling comes even close to be able to do your first 5k, 10k, 21k or even a full marathon. It’s a sense of pride you carry with yourself forever and a memory that will never fade.

Overtime, I have trained people across the globe to better their time, run their first race or even mentally prepare them to get to the starting line. The Run- a – marathon program is very structured. We fix a date and set a realistic goal. Then we work backwards from there, learn your strengths and weaknesses and train in different heart rate zone’s to help you get better. Given is a sample two week random plan:

Training Volume Week 1 - Increase Intensity Week 2 - Increase Intensity Week 3 - Increase Intensity Week 4 - Recovery Week
Training Volume Total training time = 5.25 Hours Total training time = 6.00 Hours
Zone 1
(~80% of a volume)
2-3 workouts per week
plus warm up & reset
intervals during zone 2
and 3 workouts
1 Time/ Week
Long Run = 45 min(RPE=3-4)
1 time/week
30-min run (RPE=4)
2 Time/ Week
Long Run = 60 min(RPE=3-4)
1 time/week
45-min run (RPE=4)
Zone 2
(~10% of volume)
1 workout per week
3*4 - min intervals
1:1 1/2 work:rest ratio
60-min workout with long
warm-up and cool-down
4*5 - min intervals
1:1 1/2 work:rest ratio
60-min workout with long
warm-up and cool-down
Zone 3
(~10% of volume)
1 workout per week
2 set:3*60 -second
intervals
1:3 work:rest ratio
10 min rest (walk) between sets
60-min workout with long
warm-up and cool-down
3 set:3*45 -second
intervals
1:3 work:rest ratio
10 min rest (walk) between sets
60-min workout with long
warm-up and cool-down
Strength Training Circuit training
2 days/week
1 hour/session
Circuit training
2 days/week
1 hour/session

A lot of the terms mentioned in the above image might look strange but will become clear once we go over it together. The program is very scientific and thoroughly planned. As long as your goal is realistic and you put in the work, you will achieve exactly what we set our mind upon.

Along with a detailed workout regimen, a detailed nutrition plan will be sent for you to follow explaining how to refuel post and pre run. If you choose to go for a half or full marathon, I will also work closely with you understanding how your digestion works and strategize to fuel during the race.All marathon prep programs will have weekly follow up calls discussing your progress, scoop to improve and stress management/ recovery tips.

If you are unsure weather your goal is realistic or not, I suggest you contact me before signing up.

ONLINE PRICING PLANS
Duration Pricing Action
4 Weeks 8,500 / $ 115 Pay Online
8 Weeks 15,000 / $ 205 Pay Online
12 Weeks 22,000 / $ 305 Pay Online
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