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Training Progression

Current Training Week: 1

Weekly Summary (Current View)

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Total Miles: 0 miles

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Monthly Summary (Current View)

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Total Program Summary

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Time Progress (Annual Goal: 60,000 min / 1000 hrs)
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Weekly Miles Trend (Last 12 Weeks)

Program Overview & Core Principles

Welcome to your personalized holistic training program! This plan is designed to integrate your diverse athletic goals – marathon endurance, explosive soccer speed, and pickleball quickness – with a strong emphasis on **sustainability, injury prevention, and overall longevity.** We believe in building a robust, resilient, and high-performing human.

Our philosophy is centered on **intelligent integration, progressive overload, meticulous recovery, and a deep understanding of your body's interconnected systems.**

Core Principles:

Use the calendar below to navigate your weekly plan. Click on any day to see detailed exercises and recommendations.

Color Key:

  • Strength: Blue (Background)
  • Explosive Training: Red (Background)
  • Soccer: Green (Background)
  • Recovery: Purple (Background)
  • Pickleball: Amber (Background)
  • Endurance: Green (Background)
  • Completed Workout: Green Border (overrides type border)
  • Incomplete Workout: Red Border (overrides type border)
  • Today: Blue Glow

Recovery & Nutrition: The Unsung Hero

This is where true gains are made and injuries are prevented. Prioritizing recovery is as important as your workouts.

Injury Prevention & Longevity: Your Holistic Core

This isn't just a section; it's woven into every aspect of the program. Building a resilient body is key to sustained performance and enjoying your activities for years.

Program Progression & Adaptation

Your training will evolve. This framework guides your progression and how to adapt the plan over time.

Initial Phase (4-6 Weeks): Build Base & Habits

  • Focus on mastering form in strength training.
  • Establish consistent sleep and nutrition routines.
  • Keep endurance runs easy and conversational.
  • Introduce explosive work carefully, prioritizing technique.

Intermediate Phase (Next 8-12 Weeks): Increase Volume & Intensity

  • Gradually increase mileage on your long runs.
  • Increase weights or reps in strength training.
  • Increase intensity or duration of sprint/agility drills.
  • You'll start to see more distinct gains in all areas.

Marathon Peak Training (Approx. 8-12 weeks before race):

  • Long runs will become the priority here.
  • Strength training might shift to maintenance (fewer sets/reps but still heavy).
  • Explosive work might be slightly reduced in volume to save energy for running, or focus on specific power maintenance.
  • Pickleball/Soccer might need to be dialed back slightly in intensity or volume, especially on days close to your longest runs.

Race Week (Marathon):

  • Taper your training significantly. Focus on rest, nutrition, and mental preparation. Maintain light mobility.

Post-Marathon:

  • Crucial recovery period. Gentle movement, good nutrition, and plenty of rest before returning to intense training.

Monitoring & Adjusting:

  • Training Journal: Track workouts, how you felt, sleep quality, pain levels, energy levels.
  • RPE (Rate of Perceived Effort): Rate workouts on a scale of 1-10.
  • Consistency over Intensity: Show up consistently.
  • Be Patient: Building a multi-faceted athlete takes time.
  • Flexibility: Adjust the plan if life happens or you feel overly tired.