Keegan Zachary

Endurance & Strength Coach

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!

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