Strength & Conditioning - Program Design For Marathon & Half-Marathon Runners
About the Author
Ben Foodman is a licensed psychotherapist & performance specialist. He owns his private practice located in Charlotte North Carolina where he specializes in working with athletes to help them overcome mental blocks (the yips), PTSD, ADD / ADHD and achieve flow states through the techniques of Brainspotting & Neurofeedback. If you are interested in services, use the link here! Enjoy the article below!
Introduction: How Endurance Athletes Should Really Strength Train
Endurance athletes need to constantly find any angle they can to develop an edge over their competition. Whether these athletes are competing in Ironman Triathlons, Ultra-Marathons, or Cross-Country, there are no shortages of options available to help these athletes achieve their goals. One of the most surprising things I have found in my work with these athletes is that they often underutilize strategies such as cross-training and weightlifting despite the plethora of research that supports the use of these tools.
For this Training Report, I am going to provide a sample program design that focuses on training strategies that are not mainstream approaches. I will first discuss the scientific findings behind training strategies such as heart rate training and weightlifting, and why endurance athletes will benefit more from this training style. Second, I will provide an actual training program that is meant to serve as an example of this style of training. Finally I will provide recommendations for training gear and nutrition supplements.
Part I. Why Endurance Athletes Need To Focus On Resistance Training & Heart Rate Training
As I have previously mentioned, one of the most surprising things I have learned as a performance specialist is how few endurance athletes utilize heart rate training and resistance training, despite the plethora of research that supports these training styles. There may be many reasons for this, but research seems to consistently support the use of these interventions for elite endurance athletes. If endurance athletes should decide to switch their training styles to these types of approaches, there are several basic considerations they should follow.
First, in terms of strength training the research seems to support that endurance athletes utilize more of a cross-training type of approach. This means emphasizing movement patterns that reduce overuse training, and increase both compound movements and exercises that enhance sport specific demands. Second, heart rate training is the preferred approach for elite endurance coaches and athletes due to the flexibility in program design & its’ focus on improving the organs responsible for cardiovascular strength. Spend more time focusing on heart rate zones, rather than distance or pace if you want to mimic how the world champions train. With that being said, let’s take a look at a sample program design!
Part II. Sample Marathon & Ultramarathon Program Design
Week 1
Day 1 - Long Distance, Slow Heart Rate - Dynamic stretches, warm up 15 min. Zone 1-2 run, 2 x 1 hour Zone 2, include 15 min. cool down walk in between for 15 min. Zone 1-2, finish with cool down walk
Day 2 - Dynamic stretches, Superset 1 - Hex Bar Deadlift + RDL for 3 x 8 @ 75% intensity, Superset 2 - Hip Thrusters + T-Bar Rows for 3 x 8 @ 75% intensity, Superset 3. Half-kneeling Kettlebell Shoulder Press + Single leg RDL for 3 x 8 @ 75% intensity, Superset 4. Side-line leg raise + dead bugs + hand to pocket + heel taps + psoas marches with bands for 3 x 8-10
Warm up 15 min. Zone 1-2 run, 20 min. Zone 2 shake out run
Day 3. Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Day 4. Interval Training - Hill sprint repeats, Dynamic stretches, warm up 15 min. Zone 1-2 run, 10 x of 30 second hill sprints (hill must have significant grade). Finish with cool down run Zone 1-2
Day 5. Dynamic stretches, Superset 1 - Bench Press + RDL for 3 x 8 @ 75% intensity, Superset 2 - Hip Thrusters + V-Bar Rows for 3 x 8 @ 75% intensity, Superset 3. Turkish Getups + Single leg step down for 3 x 8 @ 75% intensity, Superset 4. Side-line leg raise + dead bugs + hand to pocket + heel taps + psoas marches with bands for 3 x 8-10
Warm up 15 min. Zone 1-2 run, 20 min. Zone 2 shake out run
Day 6. Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Day 7. Warm up 15 min. Zone 1-2 run, 20 min. Zone 2 shake out run
Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Week 2
Day 1 - Long Distance, Slow Heart Rate - Dynamic stretches, warm up 15 min. Zone 1-2 run, 2 x 1.5 hour Zone 2, include 15 min. cool down walk in between for 15 min. Zone 1-2, finish with cool down walk
Day 2 - Dynamic stretches, Superset 1 - Hip thrusters + Hex Bar deadlift for 3 x 4-6 @ 80-85% intensity, Superset 2 - V-bar Row + T-incline barbell bench press 3 x 4-6@ 80-85% intensity, Superset 3. Half-kneeling land mine Shoulder Press + Single leg RDL with kettlebell for 3 x 8 @ 75% intensity, Superset 4. Side-line leg raise + dead bugs + hand to pocket + heel taps + psoas marches with bands for 3 x 8-10
Warm up 15 min. Zone 1-2 run, 20 min. Zone 2 shake out run
Day 3. Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Day 4. Interval Training - Pyramid Runs, Dynamic stretches, warm up 15 min. Zone 1-2 run, 4 x of 15 seconds zone 4, 15 seconds zone 2, 30 seconds zone 4, 30 seconds zone 2, 45 seconds zone 4, 45 seconds zone 2, 60 seconds zone 4, 60 seconds zone 2, 45 seconds zone 4, 45 seconds zone 2, 60 seconds zone 4, 30 seconds zone 4, 30 seconds zone 2, 15 seconds zone 4, 15 seconds zone 2. Allow 2 min. cool down walk in between work sets, Finish with 15 min. cool down run Zone 1-2
Day 5. Dynamic stretches, Superset 1 - Bench Press + RDL for 3 x 4-6 @ 80-85% intensity, Superset 2 - Hip Thrusters + V-Bar Rows for 3 x 4-6@ 80-85% intensity, Superset 3. Turkish Getups + Single leg step down with kettlebell for 3 x 8 @ 75% intensity, Superset 4. Side-line leg raise + dead bugs + hand to pocket + heel taps + psoas marches with bands for 3 x 8-10
Warm up 15 min. Zone 1-2 run, 20 min. Zone 2 shake out run
Day 6. Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Day 7. Warm up 15 min. Zone 1-2 run, 30 min. Zone 2 shake out run
Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Week 3 (Repeats Week 2)
Note: You can alternate weightlifting movements with push/pull or upper body/lower body
Day 1 - Long Distance, Slow Heart Rate - Dynamic stretches, warm up 15 min. Zone 1-2 run, 2 x 1.5 hour Zone 2, include 15 min. cool down walk in between for 15 min. Zone 1-2, finish with cool down walk
Day 2 - Dynamic stretches, Superset 1 - Hip thrusters + Hex Bar deadlift for 3 x 4-6 @ 80-85% intensity, Superset 2 - V-bar Row + T-incline barbell bench press 3 x 4-6@ 80-85% intensity, Superset 3. Half-kneeling land mine Shoulder Press + Single leg RDL with kettlebell for 3 x 8 @ 75% intensity, Superset 4. Side-line leg raise + dead bugs + hand to pocket + heel taps + psoas marches with bands for 3 x 8-10
Warm up 15 min. Zone 1-2 run, 20 min. Zone 2 shake out run
Day 3. Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Day 4. Interval Training - Pyramid Runs, Dynamic stretches, warm up 15 min. Zone 1-2 run, 4 x of 15 seconds zone 4, 15 seconds zone 2, 30 seconds zone 4, 30 seconds zone 2, 45 seconds zone 4, 45 seconds zone 2, 60 seconds zone 4, 60 seconds zone 2, 45 seconds zone 4, 45 seconds zone 2, 30 seconds zone 4, 30 seconds zone 2, 15 seconds zone 4, 15 seconds zone 2. Allow 2 min. cool down walk in between work sets, Finish with 15 min. cool down run Zone 1-2
Day 5. Dynamic stretches, Superset 1 - Bench Press + RDL for 3 x 4-6 @ 80-85% intensity, Superset 2 - Hip Thrusters + V-Bar Rows for 3 x 4-6@ 80-85% intensity, Superset 3. Turkish Getups + Single leg step down with kettlebell for 3 x 8 @ 75% intensity, Superset 4. Side-line leg raise + dead bugs + hand to pocket + heel taps + psoas marches with bands for 3 x 8-10
Warm up 15 min. Zone 1-2 run, 20 min. Zone 2 shake out run
Day 6. Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Day 7. Warm up 15 min. Zone 1-2 run, 30 min. Zone 2 shake out run
Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Week 4
Day 1 - Long Distance, Slow Heart Rate - Dynamic stretches, warm up 15 min. Zone 1-2 run, 20 Mile Run Zone 2, finish with 15 minute cool down walk
Day 2. Dynamic stretches, Superset 1 - Bench Press + RDL for 3 x 4-6 @ 80-85% intensity, Superset 2 - Hip Thrusters + V-Bar Rows for 3 x 4-6@ 80-85% intensity, Superset 3. Turkish Getups + Single leg step down with kettlebell for 3 x 8 @ 75% intensity, Superset 4. Side-line leg raise + dead bugs + hand to pocket + heel taps + psoas marches with bands for 3 x 8-10
Warm up 15 min. Zone 1-2 run, 30 min. Zone 2 shake out run
Day 3. Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Day 4. Interval Training - Dynamic stretches, warm up 15 min. Zone 1-2 run, Find hilly course, for next 45 minutes every time you encounter a hill or steep grade, sprint till summit at zone 4, maintain zone 3 pace for rest of run outside of hill encounters. Cool down at end of 45 minutes with 15 min. Zone 1-2 run.
Day 5 - Dynamic stretches, Superset 1 - Hip thrusters + Hex Bar deadlift for 3 x 4 90% intensity, Superset 2 - V-bar Row + T-incline barbell bench press 3 x 4 90% intensity, Superset 3. Half-kneeling land mine Shoulder Press + Single leg RDL with kettlebell for 3 x 8 @ 75% intensity, Superset 4. Side-line leg raise + dead bugs + hand to pocket + heel taps + psoas marches with bands for 3 x 8-10
Warm up 15 min. Zone 1-2 run, 30 min. Zone 2 shake out run
Day 6. Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Day 7. Warm up 15 min. Zone 1-2 run, 35 min. Zone 2 shake out run
Active recovery (physical therapy, cold water immersion, sauna, dynamic stretches)
Part III. Recommended Gear & Sports Nutrition
In addition to the previously mentioned training approaches, through my work with endurance athletes I have received positive reviews in regards to the recommended training gear & nutrition. In terms of the gear, if athletes are looking to acquire weightlifting equipment at home the top brand in all of strength & conditioning right now is Sorinex Eqiupment. Their weightlifting equipment is the best of both old school and new age weight training. In terms of gear, Orange Mud is constantly given great reviews along with Coros watches.
When considering sports nutrition, the recommendations by endurance athletes vary much more in this department. Ultimately athletes need to figure out what nutritional approach is going to work best for their individual needs, but Tailwind Nutrition has been frequently cited as an excellent source for both electrolyte and protein supplementation. I hope you enjoyed this edition of the Training Report! If you want additional resources, check out the other Training Report segments below to learn more!
Note To Reader:
If you are an athlete reading this segment of the TRAINING REPORT, hopefully this content was helpful! I put the Training Report together because I felt like many of the discussions on issues such as the Yips/mental blocks, strength training & other subject matter on athlete performance concepts were really missing the mark on these ideas (e.g. how trauma is the direct cause of the Yips). If you are interested in learning more, make sure to subscribe below for when I put out new content on issues related to sport psychology & athlete performance! Also, if you are looking to work with a mental performance specialist, you are in the right place! USE THIS LINK to reach out to me to see if my services are the right fit for your goals!
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