Keegan Zachary
Strong Marathon
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Strong Marathon is the exact programming I used to simultaneously increase my Big 3 1RMs and lower my Marathon (26.2 miles) time from 3:30 to 3:05.
Phase 1 (Weeks 1-4) will be the HARDENING phase. This is where you will get accustomed to the volume and intensity. This program is a marathon, so don’t break yourself down too early. Try to leave something in the tank at the end of these workouts.
Phase 2 (Weeks 5-8) will be the STRENGTHENING phase. Turn up the intensity and really give these sessions your all. This is where the sausage is made. Train to failure, but make sure you are repaying yourself with proper nutrition and recovery.
Phase 3 (Weeks 9-12) will be the REFINING phase. Use this block to focus on recovery and ensuring you are ready for your marathon. The volume will decrease but ensure you maintain your intensity throughout this phase. As you taper for your marathon, you will retest your Big 3 1RMs. After that, no more lifting as you need to store up energy for race day!
Goal:
Athletic Performance
Athletic Performance
Cardio, Weight Lifting, Full Body, Upper Body
12 weeks program
6 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Athletic Performance
Athletic Performance
Cardio, Weight Lifting, Full Body, Upper Body
12 weeks program
6 days/week
45-60 mins
Level:
All Levels
All Levels
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
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About Keegan Zachary
Online personal trainer
Hello and welcome to my Playbook!
My name is Keegan Zachary, and I am an active duty US Army Special Operator from Houston, TX.
Aside from my career in Army Special Operations, I’m a husband, father, and experienced marathon runner.
My passion as a coach is to share my knowledge and experience from years of weightlifting, distance running, and military training and operations.
Whether you are looking to run your first endurance race, grow in size and strength in the gym, prepare for military service, or even pass a Special Operations selection program — I’ve got you!
I’m thrilled to work with each and every one of you and welcome your feedback at all times to make this the most useful experience possible.
Let’s get after it!
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