This 12-Week, 6 day/week training program is sport-specifically designed to prepare athletes to run a Max Effort Marathon – your fastest possible. This plan is designed to be completed 12 weeks directly before your marathon. Week 12 in the plan is an unload/taper week so the plan can be completed directly before your marathon.
This training program has 3 general objectives:
- Increase speed over ground
- Increase overall durability through total body and focused chassis integrity (functional core) strength training.
- Increase running aerobic base and efficiency for longer distance runs
This training plan deploys multiple running assessments, (3-mile, 6-mile, and 9-mile) and uses assessment performance for the follow-on progressions. In this way, the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.
While this plan includes strength training, the focus is on running speed and performance.
This is Version 1 of this plan, designed March 2020.
Speed Over Ground Work
This 12-week training deploys multiple 3-mile, 6-mile and 9-mile running assessments and uses the athlete’s assessment time to dictate paces for follow-on, shorter, fast intervals.
- Weeks 1-3 deploy 3-mile running assessments and 1-mile repeats based upon your assessment times
- Weeks 3-5 deploy 6-mile running assessments and 2-mile repeats based upon your assessment times
- Weeks 5-11 deploy 9-mile running assessments and 3-mile repeats base upon your assessment times
Aerobic Base/Longer Runs
While the Speed Over Groundwork in the plan is anchored in 3 to 7-week blocks, the plan’s easy and moderate longer run distances increase throughout the plan.
You’ll run easy, medium distance once per week.
You’ll run moderate-paced, long-distances runs once per week on Saturdays.
Below is the weekly mileage in the plan:
This training plan includes total body (lower/upper) and chassis integrity (functional core) strength programming to address strength imbalances, add work for non-running days, and increase overall durability.
- Mon: Assessment or Speed over Ground Intervals
- Tue: Strength/Chassis Integrity
- Wed: Speed over Ground Intervals
- Thu: Medium Distance, Easy-pace Run
- Fri: Chassis Integrity
- Sat: Long Distance, Moderate-pace Run
What is the Required Equipment?
- Stop Watch with repeating countdown timer (a smartphone will work)
- Fully-equipped weight room with a squat rack, bench, barbell, plates, dumbbells and/or kettlebells
- Sandbag – 40# for women, 60# for men
- Foam Roller
How Long do the Sessions Last?
60-180 minutes depending upon your running pace. Longest days will be the Thursday easy run and Saturday long moderate-pace runs. Gym-based sessions are designed to last 30-50 minutes.
How does the Max Effort Marathon Training Plan differ from the Meathead Marathon Training Plan?
The Max Effort Marathon Training Plan is 12 weeks long, and designed to prepare the athlete to run their fastest possible marathon. The Meathead Marathon Training Plan is 8 weeks long, and designed to prepare athletes to complete a marathon without suffering, and still maintain strength and size.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.
What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.\
25/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.