Maintainance

This is the sixth phase, it will be the last one right be for my 18 week build up to the marathon. Depending on what the fine tuning phase has told me about were I'm at depends on what I might work on in this phase. If it shows that I'm not really lacking in any area then all this phase will be is just building up my miles per week to a total of 22.

As far as strength goes weights will go to light 50 to 30% of my 1 rep max and I will be using high reps with low sets. The reason is not to complicated really, I will avg. the most miles of the program during this phase and my endurance will be my biggest focus. So really going with heavier weight would almost conterdict what I'm looking for as far as stimulus.

What I am looking for with strength training is to highten my lacate threshold. The way I'm going to try an accomplish this is high reps 20 to 50 with only one to two sets. I have two workouts to try an help with this they will only be preformed once a week mix with some circuit/interval training on the other day.

Workout A
sets reps excercise
2x50 back squat
2x25 chin ups
2x50 bench press
2x50 wtd jump rope
2x50 deadlift
2x50 v-ups
40% 1rm 1 min between excercise and 5 min rest between sets
workout b
2x40 power cleans
2x40 bench
2x40 push ups
2x30 deadlift
1x20 squat
50% 1rm rest plenty between sets

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