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Download and print your running programs

Marathon training program

The marathon, 42.2km of pride and determination. Named after the victory at marathon, legend has it a greek messenger ran the distance from the battle fields of marathon to Athens announcing victory over the persians. At the dawn of the modern olympics organizers created the official marathon as a spectacle event remembering this historic victory. Today people in the 1000's attempt to climb this man made mountain, with no purpose other then to conquer the challenge before them. 

Our marathon training programs have been created to get you to the finish line of your marathon. The beginners marathon program is considerably longer at 20 weeks. This program takes runners up to a peak weekly training distance of 43km with the longest run being 30km. There is an intermediate marathon program which is 12 weeks long and aims to take the runner who can now run 5-10km at once up to the monumental task of running 42.2km's. In the peak of the program you'll cover 47km in a week with the longest run reaching 32km's, 2 weeks out from the event. Professional runners typically cover 100km plus per week this though is time consuming and for the average runner such distances are most likely to cause injury. This intermediate program is designed to get you to running 42.2km without stop, and hopefully do so injury free

The advance marathon program is 12 weeks long and for the runner who is currently at a moderate to high level of fitness and wishes to step up to a new challenge. If you can run 10 plus km's currently then this program is for you. The program takes you from 25km per week in the initial weeks through to averaging 45-50km per week over the last 6 weeks of the program. The longest run of the program is 36km, 2 weeks out from the race 

Program structure

The program contains a strength training session focussing on the legs and core, along with an interval training session, a long run and 1-2 medium length runs every week. The intermediate program isn't extensive in the distance covered and whilst the miles increase in the advanced program. The distances are designed to help you complete the race injury free and running a good time. Elite runners will need to increase the number of medium runs per week

Interval session warm ups

The interval session warm up helps to improve running technique and strength whilst increasing blood flow to the working muscles

Strength session warm ups

The strength session warm up works on improving the range of motion and strength in key areas where runners may be lacking

Choosing your running program

Use the table below to help you select your running program. If you're in the middle of two programs you may need to slightly adjust your training distances to an average of the programs. If your goal is a higher level of performance then choosing the harder program is recommended, if finishing rather then time is your desire then go with the easier program

Below are your running programs. The images are interactive, with click through links to the orange assessments as well as each of the strength training exercises

side bridge leg abductionssquatslungeshamstring curlslunge burpeessupermansside bridgeswiss ball sit upskneeling rollawayssit upssingle leg hip raisereverse crunchreverse crunchreverse crunchsupermans2.4km run test400m fitness testhalf burpee side bridge leg abductions kneeling rollaways lunge burpees swiss ball single leg hip raise 2.4km run test half burpee 400m fitness test400m fitness testsupermansjumpssquatslungessingle leg hip raiselungessquatshamstring curlssingle leg hip raisehamstring curlssit upssquatslungesside bridgeswiss ball sit upsstep upsreverse crunchreverse crunchreverse crunchleg enduroside bridgesit upsreverse crunchside bridgelungessquatssit ups personal training sydney body weight squats hamstring curls sit ups bridge single leg hip raises leg abductions lunges lunges lunges lunges lunges squats squats squats squats squats hamstring curls hamstring curls hamsting curls squats reverse crunch reverse crunch reverse crunch reverse crunch side bridge side bridge side bridge side bridge single leg bridge supermans supermans sit ups sit ups sit ups swiss ball sit ups swiss ball sit ups kneeling rollaways kneeling rollaways single leg hip raise single leg hip raise step ups step ups step ups 2.4km run test 2.4km run test leg enduro leg enduro 400m fitness test Bridge standing lateral leg raises standing lateral leg raise standing lateral leg raises lateral leg raises jumps

hamstring curlsreverse crunchsquatsjumpsside bridge leg abductionshalf burpeestep upslunges personal training eastern suburbs squats squats squats squats squats swiss ball hip raises swiss ball sit ups swiss ball sit ups swiss ball sit ups hamstring curls squats single leg hip raises reverse crunch side bridge leg abductions side bridge leg abductions swiss ball sit ups lunges lunges lunges lunges single leg bridge sit ups sit ups sit ups swiss ball sit ups reverse crunch reverse crunch reverse crunch step ups half burpee half burpees half burpees supermans side bridge reverse crunch jumping lunges jacknifes swiss ball hip raises swiss ball hip raises lunges hip raises supermans single leg hamstring curls side bridge leg abductions jumps lunge burpees 2.4km run test 2.4km run test side bridge side bridge side bridge leg abductions 2.4km run test 400m fitness test 400m fitness test leg enduro leg enduro squats 400m fitness test jumping lunges lunge burpee jacknifes single leg hamstring curl side bridge reverse crunch hip raises hamstring curls reverse crunch bridge

single leg hamstring curlside bridge leg abductionshalf burpeejumpsstep upssquatsswiss ball sit upsswiss ball hip raiseslunges personal training eastern suburbs squats squats squats squats squats squats squats swiss ball sit ups swiss ball sit ups swiss ball sit ups hamstring curls hamstring curls single leg hip raises squats hamstring curls single leg hamstring curl reverse crunch side bridge leg abductions side bridge leg abductions lunges lunges lunges lunges single leg bridge sit ups sit ups sit ups swiss ball sit ups reverse crunch reverse crunch reverse crunch half burpee half burpees half burpees side bridge reverse crunch jumping lunges jacknifes swiss ball hip raises swiss ball hip raises hip raises hip raises single leg hamstring curls step ups jumps lunge burpees 2.4km run test 2.4km run test kneeling rollaways side bridge side bridge leg abductions 2.4km run test 400m fitness test 400m fitness test leg enduro leg enduro squats 400m fitness test jumping lunges swiss ball hip raises lunge burpee jacknifes single leg hamstring curl side bridge reverse crunch swiss ball sit ups swiss ball hip raises side bridge leg abductions single leg hip raise lunges bridge standing rollaways kneeling rollaways

Personal Training Locations -

Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 
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