Your Next 4 Week Schedule
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Marathon Kickstart | 4-Week Base Training Run Plan
Regular price
R359.00
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Description
Kickstart your marathon journey with this 4-week base training plan. This program is designed to lay the groundwork for your upcoming 12-week marathon program.
When you combine this plan with your 12-week program, you'll have a full 16 weeks of structured training to ensure you're fully prepared for race day.
This foundational plan helps build your endurance, strength, and overall fitness.
Program Details
- 4-Week Base Training Run Program
- 6 Day Split: 3-4 Run Sessions, 1 Strength Session, 1 Mobility
- Perfect your pacing with Pacing Charts, Training Zone Calculator and Race Calculator
- Video demonstrations of each strength exercise
- Follow along warm up and cool down routines
Who is it for?
Does this sound like you?
You are an intermediate runner and have run endurance distances before.
You want to start training for a marathon but need to boost your fitness before taking on the 12 week marathon plan.
You are 10KM fit.
OR
You are an intermediate runner looking for a structured 4 weeks of running to boost your endurance.
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Marathon Kickstart | 4-Week Base Training Run Plan
Regular price
R359.00
Burnt Fit
Marathon Kickstart | 4-Week Base Training Run Plan
BUILD YOUR FOUNDATION
Not quite ready to tackle a marathon plan? The Kickstart program helps you gradually build up your running distances, confidence, endurance and fitness levels.
CRAFT A 16 WEEK RUN SCHEDULE
This 4-week plan is designed to complement your larger goals. It is the perfect lead-in to our 12-week marathon program. Together, they create a 16-week training cycle that prepares you for race day.
BOOST YOUR FITNESS 4 WEEKS
This plan is also great for runners who aren't training for a race but want a structured approach to improve their general fitness. The workouts will enhance your endurance, strength, and cardiovascular health.
WHY IT WORKS
Build Your Base In 4 Weeks
These 4 weeks are all about setting a strong base before transitioning into your 12-week race-specific program.
With carefully planned runs, recovery days, and strength sessions, you'll condition your body and prevent injury, ensuring you’re ready to hit the ground running once the full training plan begins.
The program can also stand alone as a 4-week plan for intermediate runners looking to improve their endurance or add structure to their running routine.
4 Weeks Base Training
Over the next 4 weeks, you'll have 3-4 run sessions, along with 1 strength and 1 mobility session each week.
Your weekly endurance run will start at 10KMs and build in distance each week.
These sessions will help build your base fitness and set you up for the rest of your training cycle.
UP NEXT: 12 Week Full Marathon Plan
Up next is your 12-week full marathon plan, designed to build on your progress and take you all the way to race day.
MARATHON BASE TRAINING PROGRAM
ABOUT: KICKSTART
WILL THIS PROGRAM PREPARE ME FOR A RACE?
The Kickstart program is designed to build your running base over 4 weeks, helping you improve your fitness and running form.
However, it is not intended to solely prepare you to complete a marathon.
If you are aiming for a race, the Kickstart program is an excellent foundation to combine with one of our longer, more specific 12-week plans.
By using the Kickstart program to boost your initial fitness and endurance, you’ll be better prepared for a more intense training phase and ultimately ready for race day.
WHAT WILL YOU ACHIEVE?
This program will guide you through foundational training to:
- Improve your endurance and overall running performance.
- Establish your running routine.
- Introduce you to cross-training to enhance mobility and strength.
- Boost your confidence, and set you up for future race success.
WHAT EXPERIENCE LEVEL IS THE PROGRAM SUITED TO?
This program was designed as a base training for runners looking to run a marathon. You will need to be comfortable running endurance distances as the plan will start with 10km distances and progress from there.
However, you don’t need to be training for a marathon to benefit from this plan.
It can be used by intermediate runners looking to focus on their endurance training.
WHAT WILL YOU GET?
4 Week Training Plan with:
- 3-4 weekly run sessions.
- 1 supplementary strength and 1 mobility workout each week.
TRAINING STRUCTURE & TIME COMMITMENT
The Kickstart program is designed to be flexible and fit into your schedule.
Each week includes:
- 3-4 runs (around 45-60+ minutes each).
- 1 strength workout (+/- 40 minutes).
- 1 mobility session (+/- 20 minutes).
WHAT WILL YOU NEED?
- Running shoes and activewear
- A mat and foam roller for the mobility sessions
- A mat, bench, bands, foam roller and weights for the strength sessions (access to a gym is preferable but not necessary)
Optional:
A training watch is very helpful in tracking your progress, however it is not necessary for this program.
CAN I STILL DO OTHER TRAINING WHILE COMPLETING THE PROGRAM?
This program has been structured as a balanced program and includes strength and mobility sessions which have been specifically designed for runners to complement your training.
The Kickstart program is a 6 day split: 3-4 Run sessions, 1 Strength, 1 Mobility a week
While we recommend completing all the supplementary sessions each week, should you have some other style of cross training you would like to do you can switch around the days or substitute one of the supplementary sessions.
HOW YOU ACCESS AND DOWNLOAD THE PROGRAM
This program is an online course, therefore most of the program will be hosted online at your Burnt Studios Account. Just click on the profile icon at the top right of the page to log in to your account.
Your weekly run schedule will be available each week to download.