Boston Marathon - 16wk - Intermediate, by Eric Kenney, Ek Endurance Coaching
62 weeks - $49.00
Total Miles: 132
Total Hours: 90
Total Miles: 132
Total Hours: 90
This plan will have you ready to take on one of the most challenging and famous marathons of all time. use your time to its maximum, stay healthy and happy. this plan will utilize proper hill workouts and threshold work to get you to your best without unnecessary long runs that can burn you out. This plan builds to a maximum of 8 hours of running per week.
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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 : Run
easy run
Planned Time: 0:30:00
Run with heart rate in zone 2 on a flat, soft surface. VERY easy.
Planned Time: 0:30:00
Run with heart rate in zone 2 on a flat, soft surface. VERY easy.
Workout #2 : Other
reading
go over attached doc's
go over attached doc's
Workout #3 : Strength
Marathon Core Work - A
Planned Time: 0:10:00
See attached.
Planned Time: 0:10:00
See attached.
Workout #4 : Run
Planned Time: 1:00:00
Warm up for 30' (including one take of the hill) Main: do 6 x 45sec of hill bounding.** finish each rep w/ 5" of flat sprint (not uphill, over the top!). Recovery for each rep is easy return to bottom of hill. Warm down for 15' ** hill bounding is exaggerated climbing. over-emphasize the take off and landing - allow your heel to drop below the toe level, then spring back up. bouncing here is okay - work your arms!!!
Workout #5 : Day Off
Take 15' to stretch lightly.
Planned Time: 0:00:00
Use your free time to maintain some flexibility!
Planned Time: 0:00:00
Use your free time to maintain some flexibility!
Workout #6 : Run
easy run
Planned Time: 0:40:00
Run with heart rate in zone 1 on a flat, soft surface. VERY easy.
Planned Time: 0:40:00
Run with heart rate in zone 1 on a flat, soft surface. VERY easy.
Workout #7 : Run
easy run
Planned Time: 0:30:00
Run with heart rate in zone 1 on a flat, soft surface. VERY easy.
Planned Time: 0:30:00
Run with heart rate in zone 1 on a flat, soft surface. VERY easy.
Workout #8 : Strength
Planned Time: 0:25:00
See attached.
Workout #9 : Run
Take care of yourself after your long effort!
Planned Time: 0:00:00
be sure to recovery propewrly after every run! especialy hard runs, long or short. 1. Wash your face and get out of your wet clothes into sweats, etc (no shower yet!). 2. Get right to some liquid calories (can be a home-made shake or recovery drink), must be consumed in first 15' after finishing. 3. Shower. 4. Lay down on floor and put legs up - 1' up for every 15' run. You do the math. Watch TV upside down, etc. 5. Get up and make a meal. Be sure to include protein in this (preferrable a 4:1 ratio of carbs to protein). 6. Sit down with legs up...watch TV, maybe nap.
Planned Time: 0:00:00
be sure to recovery propewrly after every run! especialy hard runs, long or short. 1. Wash your face and get out of your wet clothes into sweats, etc (no shower yet!). 2. Get right to some liquid calories (can be a home-made shake or recovery drink), must be consumed in first 15' after finishing. 3. Shower. 4. Lay down on floor and put legs up - 1' up for every 15' run. You do the math. Watch TV upside down, etc. 5. Get up and make a meal. Be sure to include protein in this (preferrable a 4:1 ratio of carbs to protein). 6. Sit down with legs up...watch TV, maybe nap.