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.
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.
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.