Marathon Training 12-week program by TeamKattouf
12 weeks - $99.00
Total Hours: 65
Total Hours: 65
Thank you for visiting the marathon training plan. This plan is designed by Dr. Rick Kattouf II and Cameron Dorn. This plan is for the individual that has between 4 hours and 7.5 hours to train. The plan includes speed work, tempo, hills and many other fun and challenging workouts to have you performing at your best. The plan is based entirely off heart rate and will take your training to the next level. We at TeamKattouf hope you enjoy the journey in training for your marathon of choice! Dream Big, TeamKattouf
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Other
Physician
Planned Time: 0:00:00
Please consult with your physician before starting any exercise regimen.
Planned Time: 0:00:00
Please consult with your physician before starting any exercise regimen.
Workout #2 : Strength
Core Work
Planned Time: 0:40:00
Complete the core exercises as prescribed Complete 3 sets of 12 repetitions each with 30 seconds rest. Be careful not to overdo it today!
Planned Time: 0:40:00
Complete the core exercises as prescribed Complete 3 sets of 12 repetitions each with 30 seconds rest. Be careful not to overdo it today!
Workout #3 : Run
Run Assessment
Planned Time: 0:40:00
5k Run Assessment to be performed on the treadmill. Warm up- 1 mile Mile 1- 2% grade Mile 2- 3% grade Mile 3- 4% grade Make sure to provide maximum effort throughout the 5k....PUSH IT! Perform a cool down of at least .5 mile to finish off the day. SEE PDF FOR DETAILS ON DETERMINING YOUR HR ZONES; CLICK PAPER CLIP SYMBOL ABOVE TO THE LEFT OF 'OPTIONS'
Planned Time: 0:40:00
5k Run Assessment to be performed on the treadmill. Warm up- 1 mile Mile 1- 2% grade Mile 2- 3% grade Mile 3- 4% grade Make sure to provide maximum effort throughout the 5k....PUSH IT! Perform a cool down of at least .5 mile to finish off the day. SEE PDF FOR DETAILS ON DETERMINING YOUR HR ZONES; CLICK PAPER CLIP SYMBOL ABOVE TO THE LEFT OF 'OPTIONS'
Workout #4 : Strength
Upper Body
Planned Time: 0:50:00
A bit of upper body work today. Complete 3 sets of 10 repetitions for each exercise with 30 seconds rest in between each. Go tone those muscles!
Planned Time: 0:50:00
A bit of upper body work today. Complete 3 sets of 10 repetitions for each exercise with 30 seconds rest in between each. Go tone those muscles!
Workout #5 : Day Off
Day Off
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Workout #6 : X-Train
Elliptical
Planned Time: 0:35:00
Hop on the Elliptical today for 35 minutes worth of effort in zone 2 throughout. You can throw in 3 efforts of 2 minutes in zone 3 if you are feeling up to it with recovery being 1 minute in between each.
Planned Time: 0:35:00
Hop on the Elliptical today for 35 minutes worth of effort in zone 2 throughout. You can throw in 3 efforts of 2 minutes in zone 3 if you are feeling up to it with recovery being 1 minute in between each.
Workout #7 : Run
Long Run
Planned Time: 1:30:00
negative split run: 30min Z1, 60min Z2; FOR ALL LONG RUNS, CONSUME 1 ENERGY GEL EVERY 20-30 MINUTES; ALSO, CONSUME 1 BOTTLE WATER PER 1 HR FOR YOUR LONG RUN
Planned Time: 1:30:00
negative split run: 30min Z1, 60min Z2; FOR ALL LONG RUNS, CONSUME 1 ENERGY GEL EVERY 20-30 MINUTES; ALSO, CONSUME 1 BOTTLE WATER PER 1 HR FOR YOUR LONG RUN
Workout #8 : Day Off
Day Off
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Workout #9 : Run
Tempo Run
Planned Time: 0:40:00
1 mile warm up zone 2 2 miles at tempo pace zone 3 1 mile cool down zones 1 and 2
Planned Time: 0:40:00
1 mile warm up zone 2 2 miles at tempo pace zone 3 1 mile cool down zones 1 and 2