This is the first entry of Marathon Training. I will post this every sunday (weekend before the next week). This one is early, as I won't start this until the 27th.
In the meantime, if you want to train for a marathon-- here are my suggestions:
1) find a gym. Personally, i'm a crossfit cult koolaid-drinker. I was fat and out of shape when I joined. If you are serious about getting yourself IN SHAPE and STRONG and be able to do things BETTER/FASTER/EASIER, then join crossfit. If you just want to be able to burn off those beers that you drank so you don't feel guilty later, join a different gym. If you are disciplined enough (good on ya!)- stick to a 24-hour fitness gym.
Things you will need for this training:
Rowing machines,
A pullup bar,
kettle bells,
bar-bells (for weights--- so a lot of different kinds of weights),
boxes (to jump on. Aerobic steps work, too... but the higher you go, the better athlete you will be. Box jumps help your ass but also make your legs SUPER STRONG--which is what is needed to, uh, run a marathon!)
weighted ball (14lbs is perfect.)
big blank wall
a place to run.
2) stick to a schedule. At least, I find this easiest. If I know that I need to wake up every day at 7am to be at class by 7:30- I will do it every morning. If I am training myself I'm all "mehhhh. I can sleep in today!" and then my whole schedule gets outta wack and then I eat a cookie to try to help my depression/guilt-- then I'm feeling MORE guilty because I ate a bloody cookie.
so yea. Do whatever works.
*end advice*
Here is the training:
Mon AM Good mornings - 2x8 w/180sec rest inbetween sets
PM (CF: Annie) 50-40-30-20-10 double unders(see below) and situps.
Tues AM 8x200m (on 2 min) not slowing more than 2-3 sec.
PM*** 21-15-9 push-press (75% max), pullups (kipping if you can. Scale as necessary.)
WED AM Row 1500m (sprint), 75% max power clean, 30 reps.
PM ---
THURS AM ---
PM 5K time trial
FRI AM 2x800m on 3min- not slowing more than 4-5 sec
PM*** 3 rounds of max rep (no time limit on any) pushups, (rest 1 min) pullups (rest 1 min) air-squats (no weight) (rest 1 min)
SAT AM Bench press/floor press 50-60% 1RM) 8 sets of 3. on min.
rest 10 min. Tabata row 20:10x8 (see below)
PM ---
SUN AM 15-12-9 thrusters alternated with:
30-20-10 box jumps
PM ---
***= 3+ hours after AM workout.
Double unders = where you jump rope and you spin the rope under you twice before landing. "Annie" is a great way to practice these. If you can spin a rope and jump off the ground then you can do this. (it's more about re-training your mind). Personally, I find the SOUND is the hardest part to get over. You hear this thing WHIPPING AROUND YOU and it's FUCKING SCARY! and then you screw up and then rope hits your naked shins and what you were scared about comes true. (bad mofo marks on your shins)... If you can't get them, do triple the amount requested.
20:10x8 = 20 seconds on, 10 seconds off. 8 rounds |
Loading...