Marathon Recomp

Weeks 1 & 2

May 02, 2022

IMPORTANT PSA ⏰⏰⏰

I am running the Chicago Marathon October 6, 2022 with Robert Sierra (the Lin stays STRONG) + Charlie Sierra (Rob’s B) with Ronald McDonald House Charities (RMHC). I don’t have a personal connection to the charity but (i) they have an A rating from Charity Watch, which means I know the money will not be wasted and (ii) their mission of providing support to families with sick children is a meaningful and noble goal. In their own words here’s what RMHC does:

RMHC helps families cope better and focus on the needs of their sick child, allowing them the ability to spend more time with their child, to interact with their doctors, and to make important decisions about their child’s care.

It costs approximately $100 to give a family one night of comfort and support but any amount donated would be appreciated—PLEASE DONATE HERE

Notes on the Training Program

I want to mention that the running schedule is 100% ripped from Nick Bare’s Marathon Program. I feel badly plagiarizing his work (since his program is behind a paywall) so see below for some links to his YouTube and business. I need to emphasize, this man is an ABSOLUTE MENACE—dude is an absolute tank but rips marathons, triathlons, and ultramarathons with ease. Essentially, this guy is the guy I want to be.

Link: YouTube

Nick Bare Supplements: Bare Performance Nutrition

Also, see below for a PDF and excel of the full 16-week training program. I haven’t had time to think through workouts past the first four weeks (the first 2 weeks repeat) but this will let you see the full marathon progression. FYI, “Zones” represent percentages of max heart rate you should be aiming for (chart below; scale 1 - 5) and RPE stands for Rate of Perceived Effort (scale 1 -10)

(2022

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(2022

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Heart Rate Zones: Calculating Them and Using Them Correctly

LEGS

Day 1:

Warmup
1. 5 x 10 burpees EMOM
  1. Stretch between burpees:
    1. Left leg kneeling hip flexor stretch
    2. Right leg kneeling hip flexor stretch
    3. Left arm prone cactus shoulder stretch
    4. Right arm prone cactus shoulder stretch
    5. Deep squat into frog
      1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows
Squats
1. 20, 15, 12, 10, 8, 8, 8, 8
Romanian Dead Lifts (RDLs)
1. 20, 15, 12, 10, 8, 8, 8, 8
Superset (4x through)
1. 8 leg extensions
2. 8 leg curls
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

RUN + SHOULDERS & ABS

Day 2:

Warmup
1. Foam Rolling
  1. 1min 30 sec plantar fascia (45 sec each foot) (can also do this with a lacrosse ball)
  2. 1 min calves (30 sec each leg)
  3. 1 min anterior tib (30 sec each leg)
2. Stretching Circuit (repeat for other leg when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
3. 1 min downward dog (walk it out, bend knees, etc.—essentially anything you need to do that feels good)
4. 30 sec - 1 min flipped wrist cats and cows / cat and cow hip rolls (flip onto the top of your hand as well towards the end)
Run
1. 8 mile easy run (Zone 2 - 3) (RPE 3 - 4)
Circuit 1 (5x through)
1. 10 barbell military press
2. 10 upright rows
3. 30 oblique v-ups (15 each side)
2 min max straight-arm flys (1st min lateral, 2nd min frontal)
4 min max toes-to-bar
4 min max ab-wheels
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

RUN + YOGA

Day 3:

Warmup
1. Foam Rolling
  1. 1min 30 sec plantar fascia (45 sec each foot) (can also do this with a lacrosse ball)
  2. 1 min calves (30 sec each leg)
  3. 1 min anterior tib (30 sec each leg)
2. Stretching Circuit (repeat for other leg when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
3. 1 min downward dog (walk it out, bend knees, etc.—essentially anything you need to do that feels good)
4. 30 sec - 1 min flipped wrist cats and cows / cat and cow hip rolls (flip onto the top of your hand as well towards the end)
Run
1. 7 mile easy run (Zone 2 - 3) (RPE 3 - 4)
Yoga 30 or 45 min
1. Recommendations: SkyTing, Peloton (specifically Kirra Michel), Equinox

TRACK RUN + FOAM ROLLING

Day 4:

Warmup
1. Foam Rolling
  1. 1min 30 sec plantar fascia (45 sec each foot) (can also do this with a lacrosse ball)
  2. 1 min calves (30 sec each leg)
  3. 1 min anterior tib (30 sec each leg)
2. Stretching Circuit (repeat for other leg when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
3. 1 min downward dog (walk it out, bend knees, etc.—essentially anything you need to do that feels good)
4. 30 sec - 1 min flipped wrist cats and cows / cat and cow hip rolls (flip onto the top of your hand as well towards the end)
Run
1. 2 mile warm up (Zone 2 - 3) (RPE 3 - 4)
2. 2 x 400m (Zone 5) (RPE 7 - 9) w/ 1 min rest walk between intervals
3. 2 x 800m (Zone 5) (RPE 7-9) w/ 2 min rest walk between intervals
4. 2 x 400m (Zone 5) (RPE 7 - 9) w/ 1 min rest walk between intervals
5. 2 mile cool down (Zone 2 - 3) (RPE 3 - 4)
Foam Roll Circuit (45 sec each foot / leg / side)
1. Plantar fascia
2. Calves
3. Hamstrings
4. Glutes
5. Anterior tib
6. Quads
7. IT band
8. Interior quads
9. Lower back
10. Lats
11. Mid back
12. Upper back
13. Pecs
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

CHEST & BACK

Day 5:

Warmup
1. 5 x 10 burpees EMOM
  1. Stretch between burpees:
    1. Left leg kneeling hip flexor stretch
    2. Right leg kneeling hip flexor stretch
    3. Left arm prone cactus shoulder stretch
    4. Right arm prone cactus shoulder stretch
    5. Deep squat into frog
      1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows
Superset barbell bench / barbell row
1. 20, 15, 12, 10, 8, 8, 8, 8
Superset incline dumbbell bench / lat pull-down
1. 20, 15, 12, 10, 8, 8, 8, 8
Superset dumbbell flys / dumbbell pullovers
1. 8, 8, 8
2 min max cable rows (pick weight where you can do 10 - 15 reps in a row)
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

RUN + FULL BODY / CROSSFIT & ARMS

Day 6:

Warmup
1. Foam Rolling
  1. 1min 30 sec plantar fascia (45 sec each foot) (can also do this with a lacrosse ball)
  2. 1 min calves (30 sec each leg)
  3. 1 min anterior tib (30 sec each leg)
2. Stretching Circuit (repeat for other leg when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
3. 1 min downward dog (walk it out, bend knees, etc.—essentially anything you need to do that feels good)
4. 30 sec - 1 min flipped wrist cats and cows / cat and cow hip rolls (flip onto the top of your hand as well towards the end)
Run
1. 6 mile easy run (Zone 2 - 3) (RPE 3 - 4)
Circuit 1 (20 min through as fast as possible)
1. 5 pullups
2. 10 sit ups
3. 15 air squats
Circuit 2 (4x through)
1. 10 thrusters
2. 10 barbell curls
3. 30 tricep pushdowns (10 normal, 20 pumps)
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

RUN + FOAM ROLLING

Day 7:

Warmup
1. Foam Rolling
  1. 1min 30 sec plantar fascia (45 sec each foot) (can also do this with a lacrosse ball)
  2. 1 min calves (30 sec each leg)
  3. 1 min anterior tib (30 sec each leg)
2. Stretching Circuit (repeat for other leg when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
3. 1 min downward dog (walk it out, bend knees, etc.—essentially anything you need to do that feels good)
4. 30 sec - 1 min flipped wrist cats and cows / cat and cow hip rolls (flip onto the top of your hand as well towards the end)
Run
1. 10 mile negative split workout (start slow and increase pace each mile)
Foam Roll Circuit (45 sec each foot / leg / side)
1. Plantar fascia
2. Calves
3. Hamstrings
4. Glutes
5. Anterior tib
6. Quads
7. IT band
8. Interior quads
9. Lower back
10. Lats
11. Mid back
12. Upper back
13. Pecs
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

LEGS

Day 8:

Warmup
1. 5 x 10 burpees EMOM
  1. Stretch between burpees:
    1. Left leg kneeling hip flexor stretch
    2. Right leg kneeling hip flexor stretch
    3. Left arm prone cactus shoulder stretch
    4. Right arm prone cactus shoulder stretch
    5. Deep squat into frog
      1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows
Deadlifts
1. 20, 15, 12, 10, 8, 8, 8, 8
Front Squats
1. 20, 15, 12, 10, 8, 8, 8, 8
Superset (4x through)
1. 8 pistols
2. 8 single-leg deadlifts
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

RUN + SHOULDERS & ABS

Day 9:

Warmup
1. Foam Rolling
  1. 1min 30 sec plantar fascia (45 sec each foot) (can also do this with a lacrosse ball)
  2. 1 min calves (30 sec each leg)
  3. 1 min anterior tib (30 sec each leg)
2. Stretching Circuit (repeat for other leg when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
3. 1 min downward dog (walk it out, bend knees, etc.—essentially anything you need to do that feels good)
4. 30 sec - 1 min flipped wrist cats and cows / cat and cow hip rolls (flip onto the top of your hand as well towards the end)
Run
1. 7 mile easy run (Zone 2 - 3) (RPE 3 - 4)
Circuit 1 (5x through)
1. Arnold press (16, 14, 12, 10, 8)
2. Rear delt fly (16, 14, 12, 10, 8)
3. 25 v-ups
2x 2 min max dumbbell shrugs (1 min rest between sets)
Superset (4x)
1. 12 weighted back extensions
2. 15 weighted decline sit ups
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

YOGA

Day 10:

Yoga 1 hour
1. Recommendations: SkyTing, Peloton (specifically Kirra Michel), Equinox

TRACK RUN + FOAM ROLLING

Day 11:

Warmup
1. Foam Rolling
  1. 1min 30 sec plantar fascia (45 sec each foot) (can also do this with a lacrosse ball)
  2. 1 min calves (30 sec each leg)
  3. 1 min anterior tib (30 sec each leg)
2. Stretching Circuit (repeat for other leg when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
3. 1 min downward dog (walk it out, bend knees, etc.—essentially anything you need to do that feels good)
4. 30 sec - 1 min flipped wrist cats and cows / cat and cow hip rolls (flip onto the top of your hand as well towards the end)
Run
1. 2 mile warm up (Zone 2 - 3) (RPE 3 - 4)
2. 3 x 1 mile repeats (Zone 4 - 5) (RPE 6 - 8) w/ 2 min rest walk between intervals
3. 2 mile cool down
Foam Roll Circuit (45 sec each foot / leg / side)
1. Plantar fascia
2. Calves
3. Hamstrings
4. Glutes
5. Anterior tib
6. Quads
7. IT band
8. Interior quads
9. Lower back
10. Lats
11. Mid back
12. Upper back
13. Pecs
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

CHEST & BACK

Day 12:

Warmup
1. 5 x 10 burpees EMOM
  1. Stretch between burpees:
    1. Left leg kneeling hip flexor stretch
    2. Right leg kneeling hip flexor stretch
    3. Left arm prone cactus shoulder stretch
    4. Right arm prone cactus shoulder stretch
    5. Deep squat into frog
      1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows
Superset (8x through)
1. Incline dumbbell bench press (20, 15, 12, 10, 8, 8, 8, 8)
2. Wide-grip pull-ups (2x max attempt w/ 10 sec rest between each set)
Superset (4x through)
1. Dumbbell rows (12, 10, 8, 8)
2. Pushups (2x max attempt w/ 10 sec rest between each set)
2 min max close-grip pullups
2 min max dips
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

RUN + FULL BODY / CROSSFIT & ARMS

Day 13:

Warmup
1. Foam Rolling
  1. 1min 30 sec plantar fascia (45 sec each foot) (can also do this with a lacrosse ball)
  2. 1 min calves (30 sec each leg)
  3. 1 min anterior tib (30 sec each leg)
2. Stretching Circuit (repeat for other leg when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
3. 1 min downward dog (walk it out, bend knees, etc.—essentially anything you need to do that feels good)
4. 30 sec - 1 min flipped wrist cats and cows / cat and cow hip rolls (flip onto the top of your hand as well towards the end)
Run
1. 6 mile easy run (Zone 2 - 3) (RPE 3 - 4)
Tabata Interval Circuit (7x through)
1. Jump lunges
2. Stair climbers
3. pushups
4. pullups
5. V-ups
6. Rest
Superset (4x through)
1. 15 tricep overhead rope extensions
2. 16 single-arm dumbbell curls (8 each arm but in sets of 4; “resting” arm held at 90 degree angle)
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

RUN + FOAM ROLLING

Day 14:

Warmup
1. Foam Rolling
  1. 1min 30 sec plantar fascia (45 sec each foot) (can also do this with a lacrosse ball)
  2. 1 min calves (30 sec each leg)
  3. 1 min anterior tib (30 sec each leg)
2. Stretching Circuit (repeat for other leg when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
3. 1 min downward dog (walk it out, bend knees, etc.—essentially anything you need to do that feels good)
4. 30 sec - 1 min flipped wrist cats and cows / cat and cow hip rolls (flip onto the top of your hand as well towards the end)
Run
1. 11 mile easy run (Zone 2 - 3) (RPE 3 - 4)
Foam Roll Circuit (45 sec each foot / leg / side)
1. Plantar fascia
2. Calves
3. Hamstrings
4. Glutes
5. Anterior tib
6. Quads
7. IT band
8. Interior quads
9. Lower back
10. Lats
11. Mid back
12. Upper back
13. Pecs
Stretching
1. Stretching Circuit (repeat for other side when done)
  1. 30 seconds kneeling hip flexor stretch
  2. 30 seconds dragon pose
  3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)
  4. 30 seconds kneeling quad stretch
  5. 1 min half split (after 30 seconds rotate foot inside and out)
  6. 30 sec prone cactus shoulder stretch
2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Recomposition

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