Every year, thousands of people are inspired to don their running shoes and take on the challenge of a marathon. On the road to the finish line, though, many marathon hopefuls fall by the wayside, struck down by injury. Plans that are too running intensive or that don’t prepare the body for running and ignore correct technique are largely to blame. Nikalas Cook adopts a cross-training approach to running. He incorporates functional strength training, complementary activities such as cycling and swimming and only three focused running sessions per week into his plan to deliver runners to the finish line 100% prepared and injury free. In 28 weeks, you can go from complete non-runner, through your first 5k, 10k, half-marathon and finally to success in the full 26.2 miles of the marathon.
Chapter 1:Level 1:Weeks 1-8
Chapter 2:Level 2:Weeks 9-12
Chapter 3:Level 3:Weeks 13-20
Chapter 4:Level 4:Weeks 21-28
Chapter 5:The rest of your life