Run Marathon (Advanced)
By QHP Training
The main focus of this program is to improve your aerobic base, running volume and efficiency to ensure you have the correct tools to complete a marathon or improve on your last marathon time. As well as giving you an understanding of pacing, mechanics and recovery for running.
A large bulk of this program involves running sessions to build your overall volume and capacity, these runs will be performed at a low intensity, whether that be based off heart rate (zone 2-3) or rate of perceived exertion (RPE - 3/4). The low intensity sessions are vital to improving your overall running form as well building a base and ensuring you are recovered and primed for your more intense sessions. The more intense sessions of this program come in the form of intervals, negative splits and time trials. This is where, speed and aerobic capacity is improved over shorter distances to enable you to reach your goal.
Throughout this program there will be 4/5 sessions per week. Within the 18 week program there will a de-load week (week 8) which will drop volume and intensity to ensure you do not over reach and burn out. As well as a taper phase of 3 weeks from the date of the race.
What is included in our E-Books?
Our diverse and ever-expanding collection of E-Books are designed to hone in on different client requirements and demands. Whether you need to enhance a certain element of your training, or simply prefer an all-encompassing workout plan to follow, our E-Books have you covered.
What happens when I purchase a QHP E-Book?
Are the movements in the E-Book easy to follow?
All of the movements that you will find in our E-Books can also be viewed on our Online Movement Library. This Online Movement Library breaks down all of the exercises, techniques, and demonstrates scaleable options to suit your fitness level.