Meathead Marathon Training Plan

Meathead Marathon Training Plan

$49.00

• 8-week, 3-4 days/week
• Simple, attainable endurance progressions for meatheads.
• Don’t fret becoming a spoon-chested endurance athlete. You’ll still be lifting throughout the program.
• This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

MEATHEAD MARATHON TRAINING PLAN
This 8-week program is designed specifically for athletes who have a solid weightlifting base but want to complete a marathon while concurrently training max effort strength.  It is designed to be used the 8 weeks directly prior to your marathon start date.

You must be able to run 4 miles nonstop to begin this plan and handle 20 miles of volume in a week to begin this plan.

This is Version 2 of the plan, Updated May 2025.

PROGRAM DESCRIPTION
You’ll run 5 days/week for Weeks 1 and 2, 4 days/week for Weeks 3 and 4, and 3-4 days/week for Weeks 5-8. As the number of runs/week decreases, run length increases. The longest run is 16 miles on week 6 and 35 miles for total volume.

You will be lifting twice a week on Mondays and Wednesdays for the first 4 weeks, and then once a week every Wednesday the last 4 weeks just focusing on maintaining your strength as the mileage is increased.

Weeks 7 and 8 are taper weeks to bring you into your marathon rested and prepared. The schedule changes as necessary to meet these goals.

Strength Training
Assessment-based, max effort strength training is trained throughout the plan. For the first half of the plan you’ll train max effort strength for the Back Squat and Bench Press. For the second half of the plan, strength training drops to 1 day/week and you’ll train assessment-based max effort strength for the hinge lift (dead lift).

Running Volume/Training:
Most of your runs will be paced at a “moderate pace” – which is defined as “comfortable but not easy.” The following table contains your running volume schedule for each week of the program.

Week   Mileage
1          20
2          25
3          30
4          30
5          23
6          35
7          25
8          15

REQUIRED EQUIPMENT
You’ll need a full weight room or membership to a commercial gym to complete the strength work in this plan. You’ll also need a GPS watch or known running distances for the running volume in the plan.

COMMON QUESTIONS
How long should the training sessions take?
The first two weeks, the runs will take no longer than an hour. The rest of the weeks should take you anywhere from 90 minutes to 2.5+ hours on the longer runs.

What if a certain day doesn’t work as a rest day for me?
Choose the best day for your schedule.

How do I “work up to Front Squat 1RM” like it says in the plan?
Finding your Front Squat one repetition max (1RM) – the most weight you can lift (front squat, in this case) one time – shouldn’t take more than 10 minutes. Here’s how you can work up to it (female loading is first, then male loading; ex: Front Squat – 45/65#: 8x Front Squat – 45/65# 5x Front Squat – 65/85# 3x Front Squat – 65/95# 3x Front Squat – 70/115# 1x Front Squat – 75/135# 1x Front Squat – 85/145# then continue working up with 1x Front Squat at higher and higher loads. As you feel yourself getting close to your max increase weight at slower increments. If you’ve got some strength training experience, you may have to increase weight faster in order to get to your 1RM in 10 minutes.

What does KB and DB mean?
Kettlebell and Dumbbell.

What if I don’t have a KB or a DB?
You can substitute KBs for DBs or vice versa. A Kettlebell is measured in kilograms. Each kilogram is equal to 2.2 pounds. So if the program has you use a 16 kilogram Kettlebell, this is equal to a 35 pound Dumbbell (16*2.2=35lbs).

What if a scheduling conflict comes up and I can’t make a long run?
The first and best option is to do 2-a-day where you split the run into two relatively equal runs. If one needs to be longer than the other, make the first one of the day longer. The second option is to simply take your rest day, shift your runs over one day, and continue on the schedule. The third option is to switch the long day with one of the shorter weekday runs. You could switch days and do a 2-a-day as well.

How fast is a moderate pace?
All of these runs are performed at this pace. We define this pace as comfortably hard. These runs should not leave you out of breathe. On a scale from 1-10, 1 being extremely easy and 10 being extremely difficult, moderate pace should be from 4-6.

Why are there two numbers before or after some exercises, like 3/5x Pull-ups or Seated Russian Twist (25/35#)?
The first is how we prescribe reps for females and males. So, females will do 3x Pull-ups, males 5x.

The second is how we designate the loading for female and male athletes. Female athletes will use 25# dumbbells and male athletes will use 35# dumbbells. “#” means pounds (lbs.)

What if I can’t perform all the repetitions of the pull-up?
Don’t worry. Perform as many pull-ups as you can and then jump up above the barbell and slowly lower yourself down. These are negative pull-ups, and still work the same muscles.

Does it matter if I run before Gym-based Strength Run days?
In terms of muscle adaptation, not really. Recent studies show that strength training after endurance efforts are just as effective as before strength training. However, we prefer that endurance efforts happen afterward so that you can maximize your effort for the strength training without affecting your run performance.

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More Questions?
Email: coach@mtntactical.com

Good Luck!

Rob Shaul
Mountain Tactical Institute
Jackson, WY

Required Equipment

- Fully equipped weightroom for the gym strength sessions
- Stopwatch
- Recommended -a GPS watch will allow you to easily track running time and distance

Sample Training

SESSION 1 (2-a-Day)

OBJ: Gym-based Strength (AM), Run (PM)

Warm Up
3 Rounds

  • 8x Back Squat – Start light and increase load as you warm up

  • 8x Push Ups

  • Instep Stretch

  • Lat + Pec Stretch

Training

*** AM TRAINING
Back Squat Assessment

  • Work up to 1RM Back Squat

Add 10–30# to your finishing warm up load and complete 5x reps, then add 10–30# and do 3x reps, then add 10–30# and do 1x rep. Keep adding weight and doing 1x rep (single), until your reach your 1RM. Aim to get there by your 4th or 5th single. RECORD RESULT

5 Rounds

  • 2x Back Squat – @ 85% 1RM

  • Hip Flexor Stretch

Bench Press Assessment

  • Work up to 1RM Bench Press

Start light and do 8x reps, then add 10–50# and do 5x Reps, then add 10–50# and do 3x Reps, then add 10–50# and do 1x Rep. Keep adding weight and doing 1x rep (single) until you reach your 1RM. Aim to get there by your 4th or 5th single. RECORD RESULT

5 Rounds

  • 2x Bench Press – @ 85% 1RM

  • 5x Shoulder Dislocates

3 Rounds

  • 5x Standing Russian Twist – Start at 25# and increase load until 5x is hard, but doable

  • 8x EO’s

  • 3x/5x Pull Up

*** PM TRAINING
Easy Pace Run

  • Run 4 Miles, Easy Pace

“Easy” = you can speak in full sentences while moving.

SESSION 2

OBJ: Run

Warm Up
(Not listed)

Training
Moderate Pace Run

  • Run 4 miles – moderate pace

“Moderate” = comfortable but not easy

SESSION 3

OBJ: Gym-based Strength

Warm Up
3 Rounds

  • 8x Back Squat – Start light and increase load as you warm up

  • 8x Push Ups

  • Instep Stretch

  • Lat + Pec Stretch

Training
Back Squat Warm Up

  • 5x Back Squat – @ 50% 1RM, then …

  • 5x Back Squat – @ 75% 1RM, then …

5 Rounds

  • 2x Back Squat – @ 85% 1RM

  • Hip Flexor Stretch

Bench Press Warm Up

  • 8x Bench Press – @ 50% 1RM, then …

  • 5x Bench Press – @ 60% 1RM, then …

  • 3x Bench Press – @ 75% 1RM

5 Rounds

  • 2x Bench Press – @ 85% 1RM

  • 5x Shoulder Dislocates

4 Rounds

  • 5x Standing Russian Twist – Start at 25# and increase load until 5x is hard, but doable

  • 10x Face Down Back Extension

  • 4/8x Chin Up

2 Rounds

  • Pigeon Stretch

  • Foam Roll Legs, Low Back

SESSION 4

OBJ: Run

Training
Moderate Pace Run

  • Run 4 miles – moderate pace

"Moderate" = comfortable but not easy

SESSION 5

OBJ: Rest

Training
(No training – Rest Day)

SESSION 6

OBJ: Run

Training
Moderate Pace Run

  • Run 4 miles – moderate pace

"Moderate" = comfortable but not easy

SESSION 7

OBJ: Run

Training

  • Run 4 miles – moderate pace

Testimonials

Recently trained up for and completed a 50k ultra using Meathead Marathon. The "course" was a 200m indoor loop.


I really enjoyed the plan and used it specifically because it allowed me to continue some strength training. The mileage was challenging but doable, and the core training in particular felt helpful. When it came time to do the 50k, fatigue was actually never a factor, which I attribute to Meathead Marathon. Thanks!

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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