Marathon - O2X.com

MARATHON - 16 Week Training Program
Rules of Engagement BOSTON FIRE DEPARTMENT HeUMAN PERFORMANCE PROGRAM • Complete O2X Steps 1 & 2 before each session. Step 4 after ach session. • Complete each session in order • Complete 3 sessions per week • 1 rest day between each session • Perform strength work after each run workout o Keep reps on lower end and add more as you progress Tips •
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200 meters = 1/8 mile, ½ lap on track, or 30 seconds max effort 400 meters = ¼ mile, 1 lap on track, or 1 minute of max effort 800 meters = ½ mile, 2 laps on track, or 2 minutes of max effort 1200 meters = ¾ mile, 3 laps on track, 1600 meters = 1 mile, 4 laps on track, or 8 minutes of effort Speed work – Max effort @ 85% or higher Tempo – Sustained effort @ 75% of max effort Endurance – Lighter effort @ 65% of max effort Week
Session 1
Session 2
Session 3
Speed work- Total Body
Tempo- Total Body
Endurance
1
-‐400m x 8 sets *2.5min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐3 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-‐8 miles
2
-‐1200m x 4 sets *2.5-‐3 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐5 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-‐10 miles
3
-‐800m x 5 sets *3-‐4 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐6 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-‐11 miles
4
-‐1600m x 3 sets *2-‐3 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐3 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-‐8 miles
5
-‐400m x 3 sets *3-‐4 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐5 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-‐12 miles
6
-‐1200m x 4 sets *2.5-‐3 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐5 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-‐13 miles
© O2X HPP, LLC 2015
MARATHON - 16 Week Training Program
7
-‐800m x 6 sets *2.5-‐3 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
8
-‐1600m x 3 sets *3-‐4 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐8 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-‐11 miles
9
-‐800m x 3 sets *2.5 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐3 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-‐16 miles
10
-‐800m x 6 sets *2.5 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐5 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-13 miles
11
-‐1600m x 4 sets *2.5 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐7 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-17 miles
12
-‐400m x 8 sets *2.5 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐4 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-12 miles
13
-‐1200m x 6 sets *2.5 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐3 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets -20 miles
14
-‐400m x 5 sets *2.5 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐4 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-12 miles
15
-‐1600m x 2 sets *2.5 min rest/walk/jog post set -‐Push ups 10-‐15 reps x 3 sets -‐Pull ups 5-‐8 reps x 3 sets -‐Plank 30-‐45 seconds x 3 sets -‐Bodyweight Squat 15-‐25 reps x 3 sets
-‐5 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-7 miles
16
-‐100m x 6 sets *2.5 min rest/walk/jog post set -‐2-‐3 miles easy pace
Race
BOSTON FIRE DEPARTMENT H UMAN PERFORMANCE PROGRAM -‐6 miles -‐Dips (Bench or Stair) 10-‐15 reps x 3 sets -‐Arm Circles 30 seconds forward & back x 3 sets -‐Lunge 15-‐25 seconds x 3 sets per leg -‐Crunches 20-‐30 reps x 3 sets
-‐15 miles
© O2X HPP, LLC 2015

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