Keri’s Training Plan
Hi Keri!!! This next version of your plan is designed to match the following: 1) expose the body to wide range of movement stimulus while still allowing for progression to take place, 2) prepare you for the long term goal of running a marathon, 3) adjust movement stimulus so that you can continue to train around sensitive areas of the body that are healing.
Through this framework, I want you to find ways to integrate the isolated pieces of your body that seem to need a bit of extra love (elbow, shoulder, heel, etc.). This is primarily going to be accomplished by including a specific target stimulus (loaded high volume joint move) to that tissue, at a time that you find appropriate.
Most of these inputs do not have video links attached to them. I will be sending you links and/or specific videos to your phone. As always, if we need to make any adjustments please do not hesitate to express so we can optimize things accordingly.
SPECIFIC WEEKLY PLAN
Monday:
*** This session is a lower body “strength” based where we’re looking to give the legs and heavy/potent stimulus. This will be intense enough to carry you through the entire week.
(1) Primer Series: Calf Rebounds — 45+ Seconds —> Spine Movement — 20+ Repetitions — Repeat Until Completing the Entire Spine Series
*** You could do any desired warm up!
(2) Crawl Variation — Total 5 Minutes
*** Focus on including different types of transitions, rotations, and combinations. Unless there’s a specific angle/pattern that feels absolutely amazing in the moment, look to continuously switch up the type of crawl you’re doing every 5 to 20 seconds.
Variations to focus on include: 1) all of the locomotive patterns you’ve done in the past, 2) twisting/transitioning from chest towards floor to up towards the sky, 3) crossing over or step/reach through with arms and legs. I will send you a video on this but essentially there is an infinite amount of variations, simply explore and be creative.
(3) Extreme Slow Extended/Loaded Glute-Ham Hold — 30 Seconds —> Loaded Full ROM Squats — 10 Repetitions — Total 4 to 6 Sets
*** You can load the glute ham via extending your upper limbs or with using weight, whichever feels optimal to you. Ensure the stimulus is intense enough to have you near failure right around the 30 second mark.
Immediately after you will perform full rom squats for your 10 rep max. The way in which you load the squat is again what feels best for you. You seemed to really enjoy landmine variation last time. Focus on controlling the descent, getting into a solid depth, and exploding out of position.
(3) Elevated Legs — 5+ Minutes
*** You can load the glute ham via extending your upper limbs or with using weight, whichever feels optimal to you. Ensure the stimulus is intense enough to have you near failure right around the 30 second mark.
Immediately after you will perform full rom squats for your 10 rep max. The way in which you load the squat is again what feels best for you. You seemed to really enjoy landmine variation last time. Focus on controlling the descent, getting into a solid depth, and exploding out of position.
Tuesday:
*** Climbing day!! This is definitely your most intense upper body session of the week. Push it!!
(1) Primer Series: Calf Rebounds — 45+ Seconds —> Spine Movement — 20+ Repetitions — Repeat Until Completing the Entire Spine Series
*** As always you can do this series at any point in time. In terms of a warmup before your climbing session, this can absolutely work. Otherwise feel free to add any other primer that has you feeling ready to go!
(2) Assisted Pull Ups — AMRAP —> Calf Bounces — 3+ Minutes Straight — Total 2 to 5 Sets
*** At the end of your climbing session, jump onto a pull up bar and perform assisted pull ups until complete failure. Use some form of assistance (a band, machine, someone pushing you up) that allows you to reach a minimum of 5 repetitions on each set. If you do have someone assisting you, make sure you go for 1-2 extra repetitions after hitting your max to further maximize the stimulus.
Take a long rest in between sets, 4+ minutes, so that you can put forth as much energy/intent into your work. During that time period I suggest exploring calf jump variations as a way to “empty” the arms out while using that time to strengthen up then lower leg. There are so many variations that fall into the category of “calf jumps” to where you can find recovery/relief while still being active.
Wednesday:
*** The full body series is an active recovery session where you’re focusing on “opening” up the body. Look to unlock areas of your body that feel stuck or compromised by pulling into position. #2 and #3 can be done at any time, I’d recommend at the end of your day where you know you’ll be chilling afterwards!
(1) Full Body Series — Total 3 Rounds
*** This is a 4 movement series that you will continuously swap through. They are in such an order to where your rest periods will be found within the following movement, so you shouldn’t need much a breather.
(A) Deep Squat Routine — 3 Minutes Straight
*** Deep powerful breathes. Allow the hips to open up and the low back to stretch out. Work on the movement options seen at the end of the video, especially the sissy squat variations where you have to roll onto your big toe in order to push the knees forward.
(B) Full Spine Move — 2 to 3 Minutes Straight
*** Directions include: flexion/extension, lateral/side bends, rotation. You can create any spine move that you like which incorporates those 3 directions. I’d suggest the spinal waves!
(C) Hang W/ Knee Tuck Compression — ALAP
*** You’ve done this move many times before. Now we’re simply making each attempt/set a max output. Compress the front of your body as tight and for as long as possible. The more you contract and shortened the front of your body, the more the back of your body will lengthened and relax.
(D) Bridge Rotations — 20 Repetitions
*** I will send you a video with progressions but begin by using a wall and simply getting comfortable with the patterning. From there you will do this movement using a slightly elevated surface like a bench and then down to the floor.
This is not a fast paced movement but rather an active stretch (like the diagonal squat). Feel through the entire range and work on opening up the body!!
(2) Extreme Slow Lunge Hold — Time Frame TBD
*** Unless you’re going for an honest attempt of bodyweight 5+ minute straight or personal best hold, this input should at least be loaded with a 45 pound bar. The time frame is whatever allows you to reach to that point/sensation of failure. Sometimes a 2 minute hold but fairly heavy is more attractive than a 5 minute bodyweight attempt.
(3) Tip Toe Farmer Carry — Total 5 to 10 Minutes
*** Pretend you are a ballerina for the next few minutes and you’re holding/moving around in full point until your calves/feet begin to cry. So yes, you’re basically walking around on your tip toes.
With that said, you can still explore many types of variations throughout this set.. So feel free to playfully bounce around, stay stationary and hold or vibrate up/down, lock out, hold some weight, rotate from big toe to pink toe, etc. The caveat is your heels simply cannot touch the floor
Thursday:
*** Climbing day. At the end of your climbing session you have a finisher input thats working on your press strength. Max out whatever energy you have left!
(1) Primer Series: Calf Rebounds — 45+ Seconds —> Spine Movement — 20+ Repetitions — Repeat Until Completing the Entire Spine Series
*** As always you can do this series at any point in time. In terms of a warmup before your climbing session, this can absolutely work. Otherwise feel free to add any other primer that has you feeling ready to go!
(2) Lizard Push-Ups/Crawl — 4 to 10 Repetitions —> Extreme Slow Hang — ALAP — Total 4 to 6 Sets
*** Simply taking the push up concept and converting it a more practical/full body stimulus. The intention is the same: own pressing your mass away from the floor. So do not give up quality/form for the sake of creativity and flow. I will send you video demonstrations of some of the options you can choose from.
Friday:
*** Active recovery session fairly similar to Wednesday’s. You want to be leaving this session feeling better than when you started.
(1) Full Body Series — Total 3 Rounds
*** This is a 5 movement series that you will continuously swap through. They are in such an order to where your rest periods will be found within the following movement, so you shouldn’t need much a breather.
(A) Calf Bounces/Rebounds — 1 to 2 Minutes Straight
*** Find the variation that does not cause pain or sensitivity in the heel. We want the shake/vibration effect more than anything.
(B) Full Spine Move — 2 to 3 Minutes Straight
*** Directions include: flexion/extension, lateral/side bends, rotation. You can create any spine move that you like which incorporates those 3 directions. I’d suggest the spinal waves!
(C) Diagonal Stretch — Total 20 Repetitions (10 Each Side)
*** This is a slow, controlled movement where you are working on mobility and stress development of the knee joint. Take your time and own the entire relative range of motion that you’re working through. I would alternate legs after each rep.
(D) Tea Cups, Y’s, Rotations — 3 to 5 Minutes Straight
*** Pick any of these three options to explore. You can even switch them up after every round! The intention is to expose your shoulder to a gentle, full rom stimulus!
(2) Extreme Slow Shoulder Press Hold — Total 3 to 5 Minutes
*** Press a weight overhead, locking out the elbows while maintain the ribs pulled down. Essentially pressing the world away! Look to stay within this stimulus until the weight fatigues you all the way down until it’s resting upon your shoulders. During this time period ensure you maintain the ribs pulled down and the rest of your body tight/engaged.
Saturday/Sunday:
*** Scroll down to your “Marathon Training Plan” to check the options!
KERI’S MARATHON TRAINING PLAN
The intention of this training plan is to set you up on the most optimal trajectory for next year, so that you’re going into the marathon feeling confident, prepared, and ready to go.
Oct — Dec
*** You’ve identified a major goal that you want to accomplish within roughly a year. Given that you have a good amount of time and space to work toward this, these first few months should focus on the following goals:
Building cardio and tissue endurance. As with anything new introduced to the body, there’s an initial period of soreness or “shock,” and then adaptations take place. But since we’re building off a repetitive motion — endurance running — we have to progressively build up the body’s tolerance so it can sustain that stimulus. The cardio side of things will come naturally, as you’re already more of an endurance-favored athlete.
Identify and address any weaknesses. Especially in the first month, we should be able to see if any clear issues present themselves as you get back into running. Sure, anyone can do something once and feel great — but how about after four weeks of repeated stress? How’s the body feeling? How’s the heel? We want to identify anything that pops up and address it ASAP so you can sustain this moving forward.
Get your toes wet. This piggybacks off #1 and #2 — it’s about seeing where your current competency lies. Test the waters and feel where your “sweet spot” is relative to your end goal. Example: Let’s say you want to complete the marathon at a 10-minute-per-mile pace. How does your body feel doing 10 miles at that pace? What about a 5-mile run at a 7-minute pace? Knowing this kind of information will show you the stimulus level you need to train at.
RUNNING SESSIONS
Frequency — 1 to 2 days a week. We’re simply getting our toes wet by slowly reintroducing a once-familiar stimulus. Think of this as a mild addition or supplement to your training practice. This isn’t the test — it’s the practice that prepares you for the exam.
Volume/Intensity/Exposure — For most running sessions, distance and pace should be kept at a volume that leaves you feeling energized afterward. You should finish each run feeling good — as if you could repeat the exact same session back-to-back. Keep your current sessions at a sub-max intensity relative to your current competency.
Scaling — There are many options when it comes to scaling your running to match how your body is feeling and also to attain the desired stimulus onto your body (distance, intensity, volume, pace, terrain, the type of activity, etc.). Since the main intention is to build your overall running endurance, I’d scale with:
Distance and Pace/Tempo.There’s no need to run yourself into the ground with sheer volume. You can cut the distance but increase the tempo to make up for it (e.g., 10 miles at a 10-minute pace cut down to 5 miles at a 7:30 pace). During the first few months, only do higher-volume runs (8+ miles) for testing purposes.
Variety. There’s no need to run at the same track doing the same 5-mile circuit for four months — talk about boring and ineffective. The more you switch up how you express endurance running, the better. One day do a favorite trail; the next, hit the track to work on specifics; another day, find a giant hill and run it at a repeatable pace for 10+ sets. Find your vessel for exploration, and continue to challenge both your mental capacity for endurance and your physical competency!
Cross Training. Continue progressing in all areas that aren’t specific to running! The more you build general competency, the better you’ll perform in your specific goal activity.
Primer — I would view your “primer/warmup” as your actual sessions since it’s simply a gradual buildup of intensity/distance of the same movement: running. Your real warmup to things are the training inputs you’ve been doing day in and day out leading up to the present activity.
Regarding needing something “extra” to get going: calf jumps, high paced body weight squats/lunges, walking, or anything that you’ve done in the past that has seem to help! Go into these inputs with a playful/creative mindset, have fun with it.
Post Running — For your first few sessions, it might be best to do nothing afterward so you can truly feel how your body responds. Down the line, whether you do a full training session or only have time for a few inputs, the goal is to take the musculature to failure — squeeze the juice out of the lemon. Lunge variations will be a must. I’ll provide more specifics in the training input section.
RUNNING DAY TRAINING INPUTS
Pre-Running/Primer:
*** At this stage, don’t overthink it. Just do what makes you feel good and enter your run feeling fresh.
Later, we may dedicate full training sessions before your runs or use runs as a way to finish a hard training day or decompress.
Post-Running:
*** Again, this early on, don’t worry about stacking too many training inputs on running days. Once you’re back in rhythm, we will add extreme slow variations and/or weight training.
NON RUNNING DAY TRAINING INPUTS
*** During this period, we still want your overall movement practice to develop you into a competent human who can express strength and control in multiple movement specificities. In relation to running, we’re just adding and slightly modifying a few elements to help you progress over time
Stride Variations — Executed 2 to 3 times Per Week
Extreme Slow Lunge Hold Variations
*** You have plenty of experience regarding this specific input so I will only put a list of different vessels in which to explore this stimulus. Body Weight Lunge or Split Squat Hold — Total 5+ Minutes, Both Sides
*** Full send, looking to fail into the deepest range possible that you can sustain with proper form. 5 minutes minimum and/or go for your pr.
Loaded Extreme Slow Lunge Hold — Total 1:30 to 3 Minutes of Work, Both Sides
*** Pick a time frame that you feel your mind and body can chase after and then load the input to an unthinkable to weight. This version is what I pretty much only recommend for people like you who’ve done extreme slows for so long now and are too familiar with the movement. It must be hard or you wont really get the adaption that’s worth the investment.
Super Loaded Extreme Slow Lunge Hold — 20 to 30 Seconds On/The Same or Double the Time Off — Total 3 to 6 Sets
*** High intensity, high volume. Good for if you you’re feeling strong in the moment but was to express more of a burst/punch.
RUNNING SESSIONS
*** Variety will be key to keeping this long-term goal sustainable, effective, and enjoyable. Below are a few different running sessions to choose from as you reintroduce endurance running into your practice:
Session A):
Primer Series: Calf Rebounds — 45+ Seconds —> Spine Movement — 20+ Repetitions — Repeat Until Completing the Entire Spine Series
*** You can pick anything for a preferred warmup.
(2) 4 to 7 Mile Run — Pace TBD
*** The distance is established but the terrain/environment is totally up to you. If you wanted to execute this distance on a trail, the track, treadmill, the road…these options are totally up to you. Each terrain will hold its on specific stressors that you may use to your advantage, such as elevation gain on a certain trail or the consistency of a track.
The other major variable to account for here is your pace. As time goes on by all means feel free to increase or modify your pace, but for right now focus on maintain a pace that has you finishing this distance feeling fairly fresh and strong.
Apart from adjusting the pace in which you’re running at, you can also accumulate the total mileage in sets, walking in between as a way to maintain groove control!
(3) Loaded Extreme Slow Lunge Hold — Total 1:30 to 3 Minutes, Both Sides
*** A finisher for when you get home after your run. Load the bar up and full send. Make sure it’s heavy to where you’re questioning if the selected timeframe is doable.
Session B):
Primer Series: Calf Rebounds — 45+ Seconds —> Spine Movement — 20+ Repetitions — Repeat Until Completing the Entire Spine Series
*** You can pick anything for a preferred warmup. I would suggest something like “lunge relax contract” for a 60 on/60 off 5x or something like that to get you going.
Hill Sprints — Total 10 to 20 Sets
*** This will definitely vary depending on the type of hill that you find, specially with its distance and elevation. But look to scale your intensity to a % that allows you to repeat the hill run for a total of 10-20 sets. Your rest period should be minimal…what it takes for you to walk back down and maybe a few extra breaths at the bottom
Finisher — TBD
*** I don’t know yet, I think after a few trail runs will have a better idea of what could be added to this. For now, I’d suggest on inputs that open up your body and allows you to stretch out. Deep Squat with movement variations would be my go to.
Session C):
Primer Series: Calf Rebounds — 45+ Seconds —> Spine Movement — 20+ Repetitions — Repeat Until Completing the Entire Spine Series
Stairs — 20 to 40 Minutes of Work
*** This is similar to hill runs in the sense of it’ll vary depending on the flight of stairs that you can find. When all else fails, a stair master machine will work just fine. Let me know what you have access to and we can get more specific on programming reps/sets.
Execution wise you’re looking to get your heart rate up higher than your standard running pace and take your quads + glutes to sheer destruction. While it’s worth switching up your stride depth, I would prioritize taking the biggest step, skipping 1 to 2 stairs with each stride as a way to maintain a greater mobility.
Finisher — TBD
*** Reps/Sets I’m not sure yet but I think something to do with the glute-ham machine will pair quite nicely with this!