How to make CrossFit + Marathon Training = Success

What?!?!

 

You want to drop your 10 minute AMRAPS to run for 3-5 hours?

 

Is this CrossFit Blasphemy?

 

Will your running friends look down on you because you are not “Skinny Fat”?

 

Nope, the truth is you can make this all work together quite nicely.

 

The First Part of this is understanding your journey and what may lie ahead.

 

Some things to know before you begin your training plan.

 

  1. Any Injuries?

 

  1. Any breakdown when you get up to high mileage? Technique and/or pain wise? Is this your first time running a marathon?

 

  1. How much training time do you have in a week?

 

  1. Recovery – Do I have a sound sleep & stress management protocol in place?

 

  1. Last but, certainly not least, what is your nutrition like? Supplementation as well.

 

Now that all those are covered we will dig deeper into peaking and periodization.  This topic can go over for days so I will keep it as short and simple as possible.

 

The farther you are away from your marathon date the more you should be doing the opposite of running.  CrossFit and weight training are perfect examples of this, Yoga as well.

 

As you get close to the marathon that goes opposite, less CrossFit, and more running to peak for your marathon.

 

Now that we have that established, let’s write a program for an avatar.  

 

Male, 38 years old, Right knee Pain above 12 miles of Running.  12 Months from marathon date. Has the Ability to train a total of 10 hours per week, with the ability to add as he gets closer to marathon.  He has also ran a marathon three times in the last 5 years (one last year).

 

Month 1 – 4 – Training Split (10 hours of Training)

Monday – CrossFit Class (1 Hour)

Tuesday – Short Interval Run (30 minutes) (5 minutes or less of work, starting at 20 minutes and building slowly over time) + Corrective Work (1 Hour) -(Single Leg, Posterior Chain Development Core Work, Functional Range Conditioning (FRC) on Ankles, Knees, Hips)

Wednesday – CrossFit Class (1 Hour)

Thursday – off

Friday – CrossFit Class (1 Hour)

Saturday – Corrective Work (1 Hour) -(Single Leg, Posterior Chain Development Core Work, Functional Range Conditioning (FRC) on Ankles, Knees, Hips)

Sunday – Off

 

Total Training Time – 5.5 Hours

 

Focus – We are looking to Get our Athlete STRONG and BALANCED. His endurance is not important right now, what matters is we get strong enough to run 26.2 miles without injury and/or technical Breakdown

 

Month 5-8 Training Split

Monday – CrossFit Class (1 Hour)

Tuesday – Short Interval Run (30 minutes) (5 minutes or less of work in an interval , starting at 20 minutes and building slowly over time) + Corrective Work (1 Hour) -(Single Leg, Posterior Chain Development Core Work, Functional Range Conditioning (FRC) on Ankles, Knees, Hips)

Wednesday – CrossFit Class (1 Hour)

Thursday – Long Interval Work (10 +minutes or less of work in an interval, starting at 30 minutes and building slowly over time, NEVER go into Pain)

Friday – Corrective Work (1 Hour) -(Single Leg, Posterior Chain Development Core Work, Functional Range Conditioning (FRC) on Ankles, Knees, Hips)

Saturday – CrossFit Class (1 Hour)

Sunday – Off  (Last Month you MAY begin longer Runs Here)

 

Total Training Time – 6 – 7 Hours + 1 Hour if you begin longer runs

 

Focus – At this point, we are looking to be pain free and strong, some extra muscle mass in lower body, Hamstrings and Glutes solid.  At this point we add the Long Intervals to see how strength endurance is doing as well as to develop a bigger Aerobic Base

 

Month 9-12 Training Split

Monday – CrossFit Class (1 Hour)

Tuesday – Short Interval Run (30 minutes) (5 minutes or less of work in an interval , starting at 20 minutes and building slowly over time) + Corrective Work (1 Hour) -(Single Leg, Posterior Chain Development Core Work, Functional Range Conditioning (FRC) on Ankles, Knees, Hips)

Wednesday – CrossFit Class (1 Hour)

Thursday – Long Interval Work (10 +minutes or less of work in an interval, starting at 30 minutes and building slowly over time, NEVER go into Pain)

Friday – Corrective Work (1 Hour) -(Single Leg, Posterior Chain Development Core Work, Functional Range Conditioning (FRC) on Ankles, Knees, Hips)

Saturday – off

Sunday – Long Run (Starting at 6-8 Miles Building to 20+, 2 Week Taper before Marathon)



Total Training Time – 8- 10 Hours

 

Focus – Now it’s time to peak for our Run. We cut CrossFit down to 2 days because it is not important for our training. The strength gains have been made and we are looking to maintain.  Our athlete is not concerned about PRing his snatch during this phase. We are in our Competition Phase and our focus is on running.

 

Tom Brady isn’t playing football a month after the Super Bowl and neither should you.   Use CrossFit and strength and conditioning to get yourself STRONG enough to run 26.2 miles as well as give yourself a mental break from running.






Leave a Reply

Close Menu
×

Cart