April 2018 – 30 Days of Marathon & Ultra Marathon Prep

Month 5: Marathon & Ultra Marathon Training

122 / 365
Sunday, April 1, 2018
Daily Challenge
WORKOUT
• 6.3 Mile/11km run
• Pace – 1 hr.

Other Training: none
**outside of foot killed after, quads on fire…lots of foam rolling, discomfort, and ice.

123 / 365
Monday, April 2 2018
Daily Challenge
WORKOUT
• 3×3 hill sprints – 1 minute static planks between sets (keep off heel- plantar pain)

Other Training: Resistance Training– Legs: main focus: front squats & glutes

124 / 365
Tuesday, April 3 2018
Daily Challenge
WORKOUT
• 10 Miles/16km stationary bike
• pace 25 minutes

Other Training: Resistance Training– bench press: 3×3: 275, 300, 315lbs x 3
Swimming: Workout:
4 x 50m flutter kicks – 10 sec rest between sets
4 x 100 fast pace laps – 30 sec rest between sets
4 x 150m controlled pace – 30 sec rest between sets
TOTAL: 1200m

125 / 365
Wednesday, April 4, 2018
Daily Challenge
WORKOUT
• 12 Miles/ 19.3 Km stationary bike
• pace 30 minutes

Other Training: Resistance Training – back and biceps (strength and failure focus)

126 / 365
Thursday April 5, 2018
Daily Challenge
WORKOUT
• 20 min on bike – 75 RPM
• 4 sets x 10 sec 130 RPM – rest 1 minute (80 RPM)

Other Training:
Resistance Training
• Leg Endurance circuit
Swim
• 2 x 100 m FAST (25 sec/25m)
• 2 x 500 – 30 sec. rest between sets
• 4 x 50 – Pull Buoy – 30 sec. rest

127 / 365
Friday April 6, 2018
Daily Challenge
WORKOUT
• 30 minutes treadmill – controlled pace (plantar fascia recovery)

Other Training:
Kickboxing:
Para bellum MMA
Yoga:
Hot Yin Yoga

128 / 365
Saturday, April 7, 2018
Daily Challenge
WORKOUT
• 15 Mile stationary Bike/24 Km – controlled pace (plantar fascia recovery)

Other Training:
Resistance Training
• Pull Workout – strength 3×5 bench (275,285, 285) w/ fast twitch work
Swim
• 3 x 200m as 25 Tarzan Drill/ 75m front crawl – 30 sec. rest
• 3 x 100m – 50 fast (25 pace)/50 easy (30 sec. pace) – 30 sec. rest
• 6 x 50m – 25 fast/25 easy – 10 sec. rest

129 / 365
Sunday, April 8, 2018
Daily Challenge
WORKOUT
• WWF CN Tower Climb (15:56 pace)

Other Training: none

130 / 365
Monday, April 9, 2018
Daily Challenge
WORKOUT
• 3.5 Mile/5.5 Km Run– controlled pace (plantar fascia recovery)-30 minute Pace

Other Training:
Resistance training
• Strength: back work – Barbell Rows, 235,245,255; cable rows, assi. work

131 / 365
Tuesday, April 10, 2018
Daily Challenge
WORKOUT
• 4 Mile/6.5 Km Run– controlled pace (plantar fascia recovery)- 35 minute Pace

Other Training:
Resistance training – 4-5pm
• Strength: Flat bench: 290xx, 300×3, 320 x 2; endurance for shoulders & Triceps’
Kickboxing– 11-12pm
• Para Bellum MMA
Swimming – 12:30-1:30
• 4 x 50m – Flutter Kicks – 10 sec. rest
• 2 x 300m; 150m swim – front crawls – 30 sec. rest
• 5 x 100m fast – 90 sec pace x 1 set; 110 sec. pace x 3; 120 sec. pace x 1 – 30 sec. rest
• 3 x 50m – swim with opposite side head

132 / 365
Wednesday, April 11, 2018
Daily Challenge
WORKOUT
• 10.5 Miles on stationary bike (plantar recovery) 7.5 RPM avg. – 40 minutes

Other training: none

**Sit-down Podcast Interview with Business Owner, Leadership Expert Krissy Simpkins

133 / 365
Thursday, April 12, 2018
Daily Challenge
WORKOUT
• 10.5 Miles on stationary bike (plantar recovery) 7.5 RPM avg. – 40 minutes

Other training:
Resistance training: Legs:
• Deadlifts 3×6 @325; BW glute; leg ex/leg curls
Swimming:
WO:
• 3x500m – front crawl relaxed pace – 30 sec. rest between sets
• 3 x 100m – fast pace – 30 sec. rest
TOTAL: 1800m

134 / 365
Friday, April 13, 2018
Daily Challenge
WORKOUT
• 11 Miles on stationary bike (plantar recovery) 7.5 RPM avg. – 40 minutes

Other training :
Para Bellum MMA: combination, low kick, follow up with combo sequence

135 / 365
Saturday, April 14, 2018
Daily Challenge
WORKOUT

    • 15 Miles/24km on stationary bike (plantar recovery) 8.0 RPM avg. 51 minutes

Other training            :

      • Resistance training: anterior strength: 4×8 @275 – negatives 350×3;360×2,375×1 bench press; cross fit circuit

136/ 365

Daily Challenge
Sunday, April 15, 2018
WORKOUT

      • 20 minute HIIT on bike – 1 min 70 RPM-30sec 100+ RPM – repeat

Other training            :
Resistance training: leg workout; glutes, hamstrings, step ups
Swim

      • 4 x 200m as 25 Tarzan Drill/ 75m front crawl – 30 sec. rest
      • 4 x 100m – arm drag – 30 sec. rest
      • 4 x 75m – 25m 4 breath fast; 50m left side paddle breathing drill – rest 30 sec between sets

TOTAL: 1500m

137/ 365
Monday April 16, 2018
Daily Challenge
WORKOUT
• 20 minutes on bike recumbent bike (5 miles) ease the knee pain

Other training :
Resistance training: strength uppers anterior:
275×5, 285×4, 300×3, 315×1, 325xfail; shoulders and tri higher reps

138/ 365
Tuesday April 17, 2018
Daily Challenge
WORKOUT
• 19 minutes on bike recumbent bike (5 miles) ease the knee pain

Other training :
Resistance training: back training
• bb rows; heavy cable rows (6 repsx3sets); 100lb DB row (3×6); curls with lat pulldown superset 15 reps eachx3
Swimming: 12:40-1:30
• 8 x 50 m flutter kicks – 30 sec. rest
• 4 x 100 m – 4 breaths – 30 sec. rest
• 3 x 100 m – 3 breaths– 30 sec. rest
• 1 x 50 m – 6 breaths– 30 sec. rest
• 1 x 50 m – 8 breaths (NEW PB)
• 100 m paddle board hug
• 100 m fast front crawl
Kick boxing: 11-12 pm
• Para Bellum: proper exits; combo back in after exit

139/ 365
Wednesday, April 18, 2018
Daily Challenge
WORKOUT – 5k/3 Mile Run

Other training: NONE

140/ 365
Thursday, April 19, 2018
Daily Challenge
WORKOUT – 8k/5 Mile Run

Other training:
Resistance training: Hamstrings and Glute dominant (help with strengthening Knees)
Swim:
• 3 x 600m intervals – 30-40 sec rest between set
TOTAL: 1800m

141/ 365
Friday, April 20, 2018
Daily Challenge
WORKOUT – 10k/6 mile run

Other training:
Kickboxing: Para Bellum – combinations finished with low kick/body kick

142/ 365
Saturday, April 21, 2018
Daily Challenge
WORKOUT – 10 miles on the bike

Other training:
Swim:
• 5 x 200m (final 25 m Tarzan drill) – rest 30-40 sec
• 8 x 50m – pull buoy drill – 10-15 sec rest between sets
• 2,3,4,5,6,7,8,9 & back down Pyramid drill every 25 m switch– 10-15 sec rest between sets (400 m total)
TOTAL: 1800 m
Resistance training: chest/shoulders/triceps
• heavy flat bench (275×6,285×5,4,3 – 225×7 2-0-2 tempo; 185×15 reps fast twitch; shoulder press 4×70,75,85,90lbs; lateral raises, triceps superset

143/ 365
Sunday, April 22, 2018
Daily Challenge
WORKOUT – 9 mile/15km run outside
pace: 1:10

Other training: none

144/ 365
Monday, April 23, 2018
Daily Challenge
            WORKOUT – 5 mile/8km run (524 calories burned)

  • 40 minutes
  • 02/km
  • 8 minutes/mile

Other training:
Resistance training: strength back day
45lb weighted pull-ups 3×6

heavy late pull-downs (wide grip x 3 sets; T-bar pull-downs x 3 sets)

Deadlifts: 275 x 8; 325 x6; 375 x 3; rope pull downs to finish

145/ 365
Tuesday, April 24, 2018
Daily Challenge
WORKOUT – 10 mile bike/16km

Other training:
Swimming:
• 8 x 50m flutter kicks – 10 sec rest
• 4 x 100m – 4 stroke breaths – 2-3 sec rest every 50m – 30 sec. between sets
• 4 x 100m – 3 stroke breaths – 30 sec. rest between sets
• 4 x 100m – fast pace consistent
Total: 1600m
Kickboxing: Para Bellum
• clinch work with coach Lyndon Whitlock
Resistance training: Strength: chest
• incline: 6×225,6×245,3×265,6×225(slower)
• flat: 245lb x 7 3 sets – 2-0-2 tempo
• heavy fly’s (75 lbs. 3 sets x 6) – shoulder press (bb); lateral raises /ss/ bent over raises (15lbs)

146/ 365
Wednesday, April 25, 2018
Daily Challenge
WORKOUT – ½ marathon
•1:50 minute pace
•Appleby and upper middle to Appleby and Derry Rd and back

Other training:
Resistance training: Glutes, hamstrings (leg curls slow tempo, heavy RDL’s, glute band work)

147/ 365
Thursday, April 26, 2018
Daily Challenge
WORKOUT – 5 mile/8km run
•40 minute pace
•8 minute mile

Other training:
• Resistance training: Glutes and hamstrings –heavy RDL’s; band work for glutes

148/ 365

Friday, April 27, 2018
Daily Challenge
WORKOUT – 6.5 mile/10.4 km run

Other training: none

149/ 365
Saturday, April 28, 2018
Daily Challenge
WORKOUT – 5 miles on stationary bike

Other training:
Swimming

•2100 m consecutive
o pace: 51 minutes
Resistance training: Chest, shoulders
•flat barbell: 275×3,285×5(3 sets); heavy db. press; heavy db. shoulder press (85lbs 3setsx5); upright rows/lateral raises

150/ 365
Sunday, April 29 2018
Daily Challenge
WORKOUT – Half Marathon: 13 mile run
•1 hr 53 minute pace

Other training: none

151/ 365
Monday, April 30, 2018
Daily Challenge
WORKOUT- 3 mile run/5km
• pace 8 minute mile

Other training:
Resistance training:
Glutes, deadlifts
• BB Hip Thrusts: 225×8, 315×8, 405×3, 315×2 (2 sets)
• deadlifts: 225×8,315×6,315×8
• body weight step ups – band glute side raises (slow contraction and hold)

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