How I’m Training For Strength + Sub 3:00hr Marathon

In today’s video I break down my current training split as I begin my training for a sub 3 hour marathon whilst maintaining my top end strength training.

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so exited and begin S I think need to [Music] test hello good morning and welcome to another video and welcome to what is going to be a breakdown of how I am training for a sub 3our Marathon whilst do my best to maintain or improve my top end strength this morning is an upper body session I’m actually getting back in the pool later on today for the first time in ages just cuz I’m getting a bit of an itch perhaps there is a return to Triathlon coming very soon we will find out Jamie’s with me Johnny will arrive here shortly soon he’s stuck in traffic and we’re going to crack on with an upper session we’ve got a team meeting after this I have some house viewings in the afternoon swim later on and at some point during the day I will talk you through my next of four weeks of training before we reassess see what’s working see what isn’t working see how I’m feeling and go from there so this is going to be a breakdown of my training split I guess given that I am now focusing very much on speedier running rather than pure Ultra endurance and there’s going to be much more of a strength dominant Focus versus the training that you’ve seen on the channel for the past 3 to 6 months give or take so I’m going to start benching over there right now sh [Music] 1 two three [Music] [Music] Johnny just arrived and told me he’s torn his hamstring how many weeks out from Peru uh two two weeks out from Peru that’s good that’s good that’s nice isn’t it yeah that is excellent [Music] [Music] made what are you feeling you’re magic Mony magic monkey told your I drew that didn’t it what did you yeah your wife Drew this yeah you just put it on your neck yeah said I want a monkey monkey Magic on my neck and we what should we get what should we get she did that so I took it to my man he tattooed on my neck were you under the influence no of your of your wife of Love okay that’s me done and I need to return the tripod to the podcast Studio otherwise Jamie will have my head right lights everywhere curtains very well equipped podcast studio now but it’s not half to maneuver not half hard to maneuver rather okay so positive overall everything felt good I’m probably going to feel pretty sluggish in My First Swim for a while later on today just because I’m going to have some fatigue in me but the sooner I can get used to doubling those down that fits best within the way that I want to structure programming so I’m going to get some breakfast on board get prepared for the team meeting and I will see you then we can talk through everything that’s happening [Music] next okay so what I’m going to do is break down what the next sort of four to six maybe eight weeks of training is going to look like for me with the caveat being that a lot lot of this structure is taken from the strength and marathon training plan on omni’s website there is a link in the description down below where we can get a sample week delivered straight to you so check that out if you want to see exactly what the components of all of this are but I’m just going to talk through an overview with a few caveats on the things that aren’t a part of the strength of marathon training plan given how I want to focus on things over the summer okay kicking things off on a Monday heavy lower body session and track intervals starting with deadlifts on the low body day I can’t really do heavy squats at the moment because I’ve got a bit of a challenge my hip but deadlifts are fine then a lunge variation at the moment I’m doing front rack reverse lunges whether it’s bulgarians one week whether it’s split squats whether it’s dumbbell split squats play around with that depending on what I’m focusing on and then there’s some sort of hinge variation as there would be in the strength of marathon training plan and then the track it’s kind of anywhere from 1200s to 200s are the focus at the moment as I just reac climatize to some speedier work just really getting used to my Cadence really opening up my gate and then have some 50 to 100s at the end to just drill top end p in cuz I will probably want to go for a best effort mile or something like that over the summer let’s be honest Tuesday heavy upper body and swim which is Asterix as is this bike and this swim because that is not part of the strength of marathon training plan these are additional components of my week that I’m adding in just to actually condition me a little bit more in swimming and riding my bike because I’m going to Spain and want to be able to swim in the ocean and ride on roads that are much better than here in the UK and honestly I just want to get out on some big enjoyable bike rides over the summer but we’ll get on to that so heavy upper body bench press dominant heavy rows some dumbbell press variations some pull variations sort of vertical pulling whether that’s pull down whether it’s chinups pull-ups whatever it is we play around that on a sort of week by- we basis and build in sort of four we blocks and then assistants work like lateral raises tricep focused work etc etc that’s kind of where my focus is at the moment and to be honest upper body most of my strength focus is on on back movements cuz I’m quite Keen to replace deadlifts with Atlas stones at some point soon but more on that to come so make sure you subscribe so you can see it in the evening I’ve got swimming which is anywhere from 100 to 400 no more than about 2 km total work and some easy swimming at the back end as well as I’ve said asteris because it’s not Marathon specific prep but it’s something I want to just re climatize to so I can swim for fun and enjoyment over the summer cuz you know I’m a fair weather Open Water swimmer these days days Wednesday zift session in the morning nothing too intense for the time being but I will up the intensity on that as I go just to bump my FTP up a little bit and be more and more comfortable on longer rides and whilst this is quite easy I’ve got my run after that so I’m kind of just getting used to a little bit more fatigue in my legs as i’ sort of rebuild that running capacity Zone 3 or fle focus at the moment for example this week I’ve got 45 minutes at Zone 3 just sort of keeping it steady and going with the motion there and yeah more I’m just kind of choosing as with session each morning or just sitting there for 45 to 60 minutes and just spinning my legs out really Thursday volume swim th000 M or more kind of just doing what I want to do there that’s probably going to start being in the open water as the weather gets a bit better and I can find the time to be able to get the wet suit in the back of the truck Etc and just enjoy that that’s really just there as a way to start the day more than anything else training focused and then just easy zone two run kind of a bit of an active recovery day but overall just building volume and work capacity in general terms Friday full body and anyone doing any Omnia training plans will know how much a full body Friday is a core component for me at the moment front squats aren’t giving me too much grief in my hips so I’m keeping them in there and then I basically have a massive chipper workout that is basically crying for time so the exact details of that you’ll have to go and check the sample week out to see but then I have a zone two run on fatigued compromised legs after this just again to add some volume but get used to the sort of stimulus of running with completely destroyed legs Saturday is my long Zone 2 work which at the moment is going to be around the sort of 530 per kilometer sort of pace and that’ll increase steadily over time but yeah for the time being I’ve got 90 minutes this weekend and I’m going to start building up from there obviously with the 250k prep I’ve got a pretty high aerobic base so I’m not too worried about this stuff the quality of things like this and the quality of things like this track and Zone 3 work all becomes really important but yeah that is a core staple for me Saturdays for the past 5 years have always been zoned to Long long low intensity steady state focused and it’s going to be no different with this Marathon prep Sunday I always try and take his rest the only exceptions to that will be if for whatever reason with travel I kindly need to shift everything forward a day or if I have for example I’m four weeks out away from a big event and I’ll have a really big milestone weekend like a big run Saturday a big run Sunday like I had with a 250k prep where I had a 50k Saturday 50k Sunday for example so I try and always protect one day for rest within the context of a week otherwise all of this volume all of this intensity would probably become a bit overbearing and I’d struggle to manage so that is essentially an overview as I have said this is kind of the next four six eight weeks for me I’m kind of somewhat just building back into the flow of things with this structure what we’re going to do is really highlight where I’ve got more work to do where I’ve got less work to do and what I need to focus on as we get more and more specific towards the end of September when I’m going to give my best effort towards a sub three-hour Marathon so just a reminder Link in description down below for example we of the strength the marathon training plan which is where a lot of the structure and base of this comes from biking and swimming are not in there but they’re in there for me because I just want to enjoy biking and swimming over the summer but that is that that is essentially what my hybrid training split for keeping my top end strength or building my top end strength alongside training for sub three hour marathon looks like currently I’m going to head for my swim every morning I like to park myself right here sometimes a little bit further up depending on how busy the lane is and I open my phone for the first time each day so I can review my whoop data I always start by being punched in the face with whatever my recovery score is which today was 36% can be improved but what I always try and do is highlight why and where it can be improved in bed 21 minutes later than I normally would be last night I sleep from 2151 to 5:29 this morning normally up at 5:30 every day but normally in bed by 9:30 every day so sleep score 74% a little bit down can improve my recovery improve my HRV improve my overall day-to-day functioning by going to bed a little bit earlier tonight I’ll then check the health metrics because if the breathing rate component is a bit elevated then I know that I need to be careful and keep my inhaler close by because that normally indicates that I’m going to have a bit of a flare up if so which can happen other than that what I like to do with this is basically keep an eye on what metrics are a result of what habits and then track those in my favorite feature which is the journal I’ll kind of just give a bit of a feeling on how I’m waking up that morning in terms of excitement general feeling General energy track it in the journal root builds it over time and then I can review that cly monthly weekly however I want to do it so that I can use that information track my habits track my patterns understand what works well for me what doesn’t work well for me and most importantly take action to change it this is not gospel this is not an outsourced decision-making tool this is one component of many that you can consider to improve your day-to-day lifestyle habits morning routine evening routine training nutrition nutrition sleep etc etc but it only works if you take action on the data presented to you so if you would like to have that data presented to you and get your first month whoop for free then use the link in the description down below and let me know how you get [Music] on okay first swim in a while 6X 1200 M all moving pretty well around 146 147 per 100 pace which is decent I will admit that I left my goggles and swim cap at the office on the way here so this has been quite an expensive swim thus far but all in all feeling pretty good which is awesome first time I’ve actually used this outdoor pool setting and I’m very much enjoying it it’s kind of Best of Both Worlds open water/ poool and I’m actually just really happy to be back in the water it’s been a while since I’ve swam and I don’t feel like there’s been much of a drop off which is pretty exciting I’ve got a bit of travel to Spain coming up in June so I’m looking forward to getting into the ocean orbe it as I recondition myself to my irrational fear of see on this