MARATHON TRAINING HALF & FULL PROGRAMS

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1 MARATHON ING HALF & FULL PROGRAMS

2 WELCOME TO AAPTIV HALF & FULL MARATHON ING

3 AAPTIV HALF & FULL MARATHON ING INTRO WELCOME TO THE AAPTIV MARATHON ING PROGRAM! WHETHER YOU RE TACKLING YOUR FIRST RACE OR WORKING TOWARDS A NEW PR, OUR PROGRAM WILL JUMPSTART YOUR ING AMBITIONS AND TAKE YOU ALL THE WAY TO THAT FINISH LINE. CREATED BY OUR AAPTIV MASTER ER, MEGHAN TAKACS, EACH ING CLASS FOLLOWS THE SIGNATURE AAPTIV WORKOUT STYLE: AN AUDIO-BASED WORKOUT THAT COMBINES THE GUIDING VOICE OF A ER WITH A KILLER PLAYLIST. SAY GOODBYE TO CLUNKY ING PLANS! WITH AAPTIV, GET ONE-ON-ONE MARATHON COACHING DELIVERED STRAIGHT TO YOUR EARBUDS. THE 12 WEEK PROGRAM IS DESIGNED FOR TIME, MEANING WHATEVER YOUR RUNNING LEVEL, YOU CAN ADAPT THE PROGRAM TO MEET YOUR NEEDS. THE WORKOUTS WILL CONSIST OF A MIX OF TEMPO RUNS, SPEED WORKOUTS, AND ING, DESIGNED TO NATURALLY BUILD ENDURANCE AND STAMINA OVER THE MULTI-WEEK PLAN. NEW TO AAPTIV? AAPTIV TURNS YOUR PHONE INTO AN ON-DEMAND FITNESS STUDIO, STREAMING THE BEST CLASSES, KILLER PLAYLISTS, AND MOTIVATING ERS DIRECT TO YOUR EARBUDS. THAT DRIVE YOU FEEL TO RUN, PUSH OR PEDAL HARDER IN A CLASS OR WHEN WORKING WITH A PERSONAL ER? AAPTIV RECREATES THAT EXACT EXPERIENCE BY SYNCING THE VOICE OF A ER WITH A PLAYLIST OF ALL THE MUSIC YOU LOVE, TO DELIVER FUN AND MOTIVATING GUIDED WORKOUTS STRAIGHT TO YOUR EARBUDS. QUESTIONS OR WANT TO LEARN MORE? SUPPORT@AAPTIV.COM

4 HALF MARATHON ING

5 AAPTIV HALF MARATHON ING OPTIONS THROUGHOUT YOUR ING, YOU LL HAVE -SPECIFIC DAYS. CHOOSE FROM ANY OF THE FOLLOWING (FOR BEST RESULTS, KEEP IT VARIED): WORKOUT (PUSHUPS, AIRSQUATS, AND BURPEES) WORKOUT 2 5 ROUNDS FOR TIME: 12 BURPEES, 20 AIR SQUATS, AND 20 ALTERNATING LUNGES WORKOUT 3 16 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE): 5 PUSH UPS, 200M RUN, AND 10 JUMP SQUATS WORKOUT : JUMP SQUATS, PUSH UPS, AND HOLLOW ROCKS WORKOUT 7 DIRTY THIRTY: 100 METER SPRINT, SIT UPS, AIR SQUATS WORKOUT 5 5 ROUNDS FOR TIME: 400M RUN, 10 BURPEES, AND 25 AIR SQUATS WORKOUT 8 3 ROUNDS FOR TIME: RUN 200M 25 PUSHUPS WORKOUT 6 FILTHY FIFTY: 50 OF EVERYTHING: PUSH UPS, AIR SQUATS, BURPEES, LUNGES, SIT UPS, AND HOLLOW ROCKS WORKOUT 9 10 ROUNDS FOR TIME: 15 KNEE TUCK JUMPS, 15 BROAD JUMPS, 15 AIR SQUATS, AND 15 PUSH UPS

6 WEEK 1

7 AAPTIV HALF MARATHON ING WEEK 1 SUNDAY MONDAY DAY 1 TUESDAY WEDNESDAY DAY 2 THURSDAY DAY 3 FRIDAY SATURDAY DAY 4 30 MIN STEADY PACE 40 MIN OF ENDURANCE WORK 30 MIN SPEED WORK WITH SPRINTS 40 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING

8 WEEK 2

9 AAPTIV HALF MARATHON ING WEEK 2 SUNDAY MONDAY DAY 5 TUESDAY WEDNESDAY DAY 6 THURSDAY DAY 7 FRIDAY SATURDAY DAY 8 30 MIN OF SPRINTS 40 MIN AT TEMPO PACE 30 MIN OF SPEED WORK 50 MIN, EASY PACE DISTANCE RUN SPEED WORKOUT ING

10 WEEK 3

11 AAPTIV HALF MARATHON ING WEEK 3 SUNDAY MONDAY DAY 9 TUESDAY WEDNESDAY DAY 10 THURSDAY DAY 11 FRIDAY SATURDAY DAY MIN STEADY PACE 40 MIN TEMPO PACE 35 MIN SPEED WORK 60 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING

12 WEEK 4

13 AAPTIV HALF MARATHON ING WEEK 4 SUNDAY MONDAY DAY 13 TUESDAY WEDNESDAY DAY 14 THURSDAY DAY 15 FRIDAY SATURDAY DAY MIN STEADY PACE 40 MIN AT YOUR RACE PACE 35 MIN OF SPRINTS 65 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING

14 WEEK 5

15 AAPTIV HALF MARATHON ING WEEK 5 SUNDAY MONDAY DAY 17 TUESDAY WEDNESDAY DAY 18 THURSDAY DAY 19 FRIDAY SATURDAY DAY MIN SPEED WORK, BUILDING UP THE SPRINT TIME 40 MIN TEMPO PACE 30 MIN AT YOUR RACE PACE 70 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING

16 WEEK 6

17 AAPTIV HALF MARATHON ING WEEK 6 SUNDAY MONDAY DAY 21 TUESDAY WEDNESDAY DAY 22 THURSDAY DAY 23 FRIDAY SATURDAY DAY MIN OF SPRINTS 20 MIN TEMPO PACE 30 MIN SPEED WORK 5K RACE PACE DISTANCE RUN SPEED WORKOUT ING

18 WEEK 7

19 AAPTIV HALF MARATHON ING WEEK 7 SUNDAY MONDAY DAY 25 TUESDAY WEDNESDAY DAY 26 THURSDAY DAY 27 FRIDAY SATURDAY DAY MIN EASY PACE 60 MIN TEMPO PACE 35 MIN SPEED WORK 90 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING

20 WEEK 8

21 AAPTIV HALF MARATHON ING WEEK 8 SUNDAY MONDAY DAY 29 TUESDAY WEDNESDAY DAY 30 THURSDAY DAY 31 FRIDAY SATURDAY DAY MIN INTERVALS 30 MIN OF ENDURANCE AND INTERVALS 30 MIN OF SPEED WORK 1 HOUR, 40 MIN EASY PACE RUN DISTANCE RUN SPEED WORKOUT ING

22 WEEK 9

23 AAPTIV HALF MARATHON ING WEEK 9 SUNDAY MONDAY DAY 33 TUESDAY WEDNESDAY DAY 34 THURSDAY DAY 35 FRIDAY SATURDAY DAY MIN STEADY PACE 30 MIN OF INTERVALS AND TEMPO PACE 35 MIN OF SPEED WORK 60 MIN RUN AT YOUR 10K PACE DISTANCE RUN SPEED WORKOUT ING

24 WEEK 10

25 AAPTIV HALF MARATHON ING WEEK 10 SUNDAY MONDAY DAY 37 TUESDAY WEDNESDAY DAY 38 THURSDAY DAY 39 FRIDAY SATURDAY DAY MIN EASY RUN 40 MIN TEMPO RUN 20 MIN OF SPEED WORK 2 HOURS EASY PACE DISTANCE RUN SPEED WORKOUT ING

26 WEEK 11

27 AAPTIV HALF MARATHON ING WEEK 11 SUNDAY MONDAY DAY41 TUESDAY WEDNESDAY DAY 42 THURSDAY DAY 43 FRIDAY SATURDAY DAY MIN STEADY PACE AND TEMPO RUN 30 MIN OF TEMPO SETS 35 MIN OF SPEED WORK 40 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING

28 WEEK 12

29 AAPTIV HALF MARATHON ING WEEK 12 SUNDAY MONDAY DAY 45 TUESDAY WEDNESDAY DAY 46 THURSDAY DAY 47 FRIDAY SATURDAY DAY MIN STEADY PACE 25 MIN EASY PACE 20 MIN EASY PACE 2 HOUR RUN, HALF MARATHON PACE DISTANCE RUN SPEED WORKOUT ING

30 FULL MARATHON ING

31 AAPTIV MARATHON ING OPTIONS THROUGHOUT YOUR ING, YOU LL HAVE -SPECIFIC DAYS. CHOOSE FROM ANY OF THE FOLLOWING (FOR BEST RESULTS, KEEP IT VARIED): WORKOUT (PUSHUPS, AIRSQUATS, AND BURPEES) WORKOUT 2 5 ROUNDS FOR TIME: 12 BURPEES, 20 AIR SQUATS, AND 20 ALTERNATING LUNGES WORKOUT 3 16 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE): 5 PUSH UPS, 200M RUN, AND 10 JUMP SQUATS WORKOUT : JUMP SQUATS, PUSH UPS, AND HOLLOW ROCKS WORKOUT 7 DIRTY THIRTY: 100 METER SPRINT, SIT UPS, AIR SQUATS WORKOUT 5 5 ROUNDS FOR TIME: 400M RUN, 10 BURPEES, AND 25 AIR SQUATS WORKOUT 8 3 ROUNDS FOR TIME: RUN 200M 25 PUSHUPS WORKOUT 6 FILTHY FIFTY: 50 OF EVERYTHING: PUSH UPS, AIR SQUATS, BURPEES, LUNGES, SIT UPS, AND HOLLOW ROCKS WORKOUT 9 10 ROUNDS FOR TIME: 15 KNEE TUCK JUMPS, 15 BROAD JUMPS, 15 AIR SQUATS, AND 15 PUSH UPS

32 AAPTIV MARATHON ING OPTIONS: INTERMEDIATE TO ADVANCED WORKOUT 1 3 METCONS: 1.) 10 THEN 10 OVER BAR BURPEES REPEAT X5 WITH A 30 SECOND BREAK IN BETWEEN EACH ROUND 2.) 10 BACK THEN 10 BOX JUMPS REPEAT X5 WITH A 30 SECOND BREAK IN BETWEEN EACH ROUND. 3.) 400 METER RUN AND 10 PUSH UPS REPEAT X4 WITH NO BREAK, GO FOR TIME (1 MILE TOTAL AND 40 PUSH UPS) WORKOUT 2 21 MINUTE EMOM (EMOM = EVERY MINUTE ON THE MINUTE, SO YOU WILL DO THE ASSIGNED EXERCISE ON THE TOP OF EVERY MINUTE, AND WHEN YOU ARE FINISHED WITH THAT EXERCISE, WHATEVER TIME IS LEFT IN THAT MINUTE IS YOUR REST) MINUTE 1: 10 HANG MINUTE 2: 12 BURPEES, MINUTE 3: 20 KB SWINGS WORKOUT 3 RUN 1 MILE, THEN 20 DEADLIFTS, 20 PUSH UPS, 20 WALL BALLS, 20 OVER HEAD SQUATS, AND 20 BURPEES, THEN RUN 1 MILE WORKOUT 4 36 MINUTE EMOM MINUTE 1: 10 OVERHEAD SQUATS 45 LBS-75 LBS, MINUTE 2: 10 BOX JUMPS, MINUTE 3: 200 METER RUN (.13 ON THE TREADMILL), MINUTE 4: 10 PUSH UPS WORKOUT METER ROW, 10 PULL UPS, OR ASSISTED PULL UPS (MACHINE OR BAND), 800 METER ROW, 10 PULL UPS, 600 METER ROW, 10 PULL UPS, 400 METER ROW, 10 PULL UPS THEN 1 METCON - 10 BACK THEN 20 WALKING LUNGES WITH 10-25LBS IN EACH HAND WORKOUT 6 10,10,10: 200 METER RUN, DEADLIFTS, AND 10 THRUSTERS - USE LBS FOR DEADLIFTS AND 35LBS-65LBS FOR THRUSTERS (10 ROUNDS) WORKOUT 7 1.) 4 PAUSE SQUATS (65-95LBS) WITH A 5 SECOND PAUSE IN THE HOLE THEN 10 OVER BAR BURPEES, 2.) 10 SINGLE LEG RDL'S (5 EACH SIDE) THEN 10 SINGLE ARM DUMBBELL SNATCHES (5 EACH ARM), 3.) 10 THRUSTERS THEN 10 PULL UPS 3 ROUNDS OF EACH METCON, WITH A 60 SECOND BREAK IN BETWEEN EACH ROUND WORKOUT 8 EVERY 5 MINUTES FOR 25 MINUTES COMPLETE THE FOLLOWING: 400 METER ROW, 10 PUSH PRESS AT 35-65LBS, AND 20 SIT UPS WORKOUT 9 RUN 1 MILE THEN COMPLEX: 5 HANG CLEANS, 5 FRONT SQUATS, 5 PUSH JERKS (COMPLETE ONE ROUND, 15 REPS UNBROKEN, EVERY 2 MINUTES) RUN 1 MILE WORKOUT METER ROW, 3 CLEAN AND JERKS (65LBS-135LBS), 10 OVER BAR BURPEES (6 ROUNDS FOR TIME) WORKOUT METER RUN, 10 HANG CLEANS, 800 METER RUN, 10 HANG CLEANS, 800 METER RUN, 10 PUSH JERKS, 800 METER RUN, 10 PUSH JERKS WORKOUT 12 3 METCONS: 1.) 5 HANG CLEAN TO A PRESS THEN 12 BURPEES, 2.) 10 PUSH JERKS THEN 15 KB SWINGS, 3). 10 SUMO DEADLIFT HIGH PULLS THEN 10 BOX JUMPS (4 ROUNDS OF EACH, 60 SECOND BREAK BETWEEN EACH SET).

33 WEEK 1

34 AAPTIV MARATHON ING WEEK 1 SUNDAY MONDAY DAY 1 TUESDAY WEDNESDAY DAY 2 THURSDAY FRIDAY DAY 3 SATURDAY "4 MILE TEMPO RUN" - RUN 4 MILES AT RACE PACE OR FASTER " " LIGHT JOG FOR 5 MINUTES; RUN TEMPO SPEED FOR 5 MINUTES... REPEAT FOR "6 MILE HILLY RUN" UNDER 57 MINUTES DISTANCE RUN SPEED WORKOUT ING

35 WEEK 2

36 AAPTIV MARATHON ING WEEK 2 SUNDAY MONDAY DAY 4 TUESDAY WEDNESDAY DAY 5 THURSDAY FRIDAY DAY 6 SATURDAY " " DAY "8 MILE RUN" AT A 60% EFFORT "TRACK COCKTAIL" DAY DISTANCE RUN SPEED WORKOUT ING

37 WEEK 3

38 AAPTIV MARATHON ING WEEK 3 SUNDAY MONDAY TUESDAY DAY 7 WEDNESDAY THURSDAY FRIDAY DAY 8 SATURDAY DAY METER REPEATS 2 MILE REPEATS TREADMILL HILL WORKOUT DISTANCE RUN SPEED WORKOUT ING

39 WEEK 4

40 AAPTIV MARATHON ING WEEK 4 SUNDAY MONDAY TUESDAY DAY 10 WEDNESDAY DAY 11 THURSDAY FRIDAY SATURDAY DAY 12 (ONLY UPPER BODY 400 METER REPEATS WITH A KICKER 6 MILE RUN (ONLY UPPER BODY 200 METER REPEATS & & CORE) CORE) DISTANCE RUN SPEED WORKOUT ING

41 WEEK 5

42 AAPTIV MARATHON ING WEEK 5 SUNDAY MONDAY DAY 13 TUESDAY WEDNESDAY DAY 14 THURSDAY FRIDAY SATURDAY DAY 15 OPENER, 400 METER REPEATS, CLOSER HALF MARATHON DAY" 13 MILE RUN 8 MINUTE RUN; 2 MINUTE BREAK DISTANCE RUN SPEED WORKOUT ING

43 WEEK 6

44 AAPTIV MARATHON ING WEEK 6 SUNDAY MONDAY DAY 16 TUESDAY WEDNESDAY DAY 17 THURSDAY FRIDAY DAY 18 SATURDAY 5/4/3/2 X 4 RUN 6, JOG 3 15 MILE HILLY RUN DISTANCE RUN SPEED WORKOUT ING

45 WEEK 7

46 AAPTIV MARATHON ING WEEK 7 SUNDAY MONDAY TUESDAY DAY 19 WEDNESDAY THURSDAY FRIDAY DAY 20 SATURDAY DAY 21 2 Mile X M REPEAT S EASY 10 MILE RUN DISTANCE RUN SPEED WORKOUT ING

47 WEEK 8

48 AAPTIV MARATHON ING WEEK 8 SUNDAY MONDAY DAY 22 TUESDAY WEDNESDAY DAY 23 THURSDAY FRIDAY DAY 24 SATURDAY 8 MILE RUN 18 MILE RUN METER REPEATS DISTANCE RUN SPEED WORKOUT ING

49 WEEK 9

50 AAPTIV MARATHON ING WEEK 9 SUNDAY MONDAY DAY 25 TUESDAY WEDNESDAY THURSDAY DAY 26 FRIDAY SATURDAY DAY MINUTE REPEATS 6 800M REPEATS 20 MILE RUN DISTANCE RUN SPEED WORKOUT ING

51 WEEK 10

52 AAPTIV MARATHON ING WEEK 10 SUNDAY MONDAY TUESDAY WEDNESDAY DAY 28 THURSDAY DAY 29 FRIDAY SATURDAY 6 MILES EASY RUN TREADMILL HILL: PART 2 DISTANCE RUN SPEED WORKOUT ING

53 WEEK 11

54 AAPTIV MARATHON ING WEEK 11 SUNDAY MONDAY DAY 30 TUESDAY WEDNESDAY DAY 31 THURSDAY DAY 32 FRIDAY SATURDAY 4 MILE TEMPO RUN " Part 2" DISTANCE RUN SPEED WORKOUT ING

55 WEEK 12

56 AAPTIV MARATHON ING WEEK 12 SUNDAY MONDAY DAY 33 TUESDAY WEDNESDAY THURSDAY FRIDAY DAY 34 SATURDAY 2 X 2 MILE REPEATS AT RACE PACE 3 MILE EASY RUN DISTANCE RUN SPEED WORKOUT ING

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