Whether you’re just getting started, are an avid runner or have been strength training with Hammer Athletic and are looking for a new challenge, our Marathon Prep Clinic has been scientifically crafted (by our resident Sports Scientists) to benefit you at your level.
This clinic will be aired in tandem with a strength/power specific weights program structured to maintain both strength and power in the gym whilst making you a more efficient and less injury-prone runner. The best part about this program is that together, we will increase your running economy and speed and in 12 weeks have you ready to take on either the 10km Run, the Half Marathon or the Full Marathon at the Gold Coast Marathon.
You can read more about how we periodise the program in our article: Concurrent training for strength, power and endurance.
Starts Monday 9th April
We will get you over the line
Historically, the key to successful marathon training was consistently putting in enough weekly mileage to get your body accustomed to running for long periods of time. But by incorporating high intensity interval training, endurance training and strength training you will reduce the likelihood of injury. This is imperative for those who have not run before.
The Running Program
You will receive a self-directed running plan based on your competency and will participate in a weekly coached running session that will see you doing longer endurance sessions, as well as high intensity interval sessions.
The Resistance Program
The resistance program (2 x coached sessions per week) will see you lifting a slightly lighter percentage of your 1RM and moving the weight quicker, whilst at the same time reducing eccentric work (high damage work). This reduces damage on the muscular system and asks less from the nervous system which compliments higher volume of running you will be doing during the clinic. So to recap, conditioning goes up intensity and volume in gym comes down.
Matt’s Motivation
It seems that in the process of launching a gym to help others achieve their personal fitness goals, I have hit a period of stagnant results and have slowly been going through the less-desirable transformation: ‘the dad bod.’ I have never have really loved exercise, I appreciate the mental toughness it brings, but it is a vice. I do, as most people, feel better for doing it. But I was never was one to go ‘fuck yeah, I can’t wait to feel like shit and flog myself today.’ I would always approach it like, ‘get it done and you will feel better afterwards.’ So, for the last three years I have struggled with my health and fitness and have just done enough to get by with the ultimate goal of ‘not looking like a potato’. So, at the start of year, following much banter with our staff about how I cannot run, I decided to say, ‘fuck the status quo’ and have sought to achieve something for the year. I have done this by committing to the Gold Coast marathon, an event which I can quite honestly say, is the worst thing I could possibly undertake.
I hate running, I am not built to run, I am to tall, too heavy, too mentally weak, and my 35 year old body as a plethora of tiny niggles and issues I know will arise once I start running regularly. The problem is not even the marathon itself, but rather the training. The body will undergo more stress in the lead up to this stupid event than the actual event. However, I am sick of not accomplishing anything, so fuck it, I am setting the bar high and hope that the achievement of this trickles down to all other aspects of my training and maybe life.
So, I call on all of you to join me in the pain festival I call jogging (I think the J is silent) and participate in our Marathon Prep Clinic. It will prepares us to get through the rigors of whatever distance you want to participate in.”
Get involved
Step 1: Choose your distance.
If a full marathon seems too far for you, that’s ok, The Gold Coast marathon offers eight races including the Gold Coast Marathon, Wheelchair Marathon, ASICS Half Marathon, Wheelchair 15km, Southern Cross University 10km Run, Gold Coast Airport Fun Run, Garmin 4km Junior Dash and Garmin 2km Junior Dash. Your plan will be designed to get you through the distance you have chosen.
Step 2: Book your spot in our marathon prep clinic.
Commencing Monday 9th April, the program will run for 12 weeks up until Saturday 1st of July – the day of the Gold Coast Marathon. By participating in the program you will receive:
- 2 x Coached strength sessions per week
- 1 x Coached run session per week
- 1 x self-directed running program
- 1 x self-directed prehab program
- 1 x nutrition plan
Cost per week = $99
Step 3: Start running
Newer runners may start with 20 to 25 km per week total and gradually build to a peak week of 45 to 50 km. More experienced runners may start at 50 or more km per week and peak at 80 or more km. The most important part of your training is a weekly long run at an easy “conversational” pace that gradually increases in distance, week over week, to build your strength and endurance.
If you have any questions regarding this program, please get in touch.