Mixed-age athletes peaking: heavy lifts, tempo runs, mobility reset

Phase IV — Peak / Perform (Weeks 25–36)

Refine strength with heavier top sets, sharpen endurance toward your marathon goal, and keep joints happy with focused mobility. Click any exercise name for a YouTube form search. Log sets, reps & kg; use the rest timer; watch for personal bests and milestone badges.

Hero Training Phase I Phase II Phase III

Weekly Structure

2× full-body strength (heavier top set + controlled back-offs), 2× Z2, 1× marathon-specific workout (tempo or long run with quality), 1× mobility. Deload/reroute if recovery flags. Progressive overload: small kg jumps or extra rep(s) when last set is clean (1–2 RIR).

Week G

Strength G · Z2 x2 · Marathon Tempo · Mobility

Squat (Back/Front/DB Goblet) Strength · Lower

Top set: 1×5 heavy (clean form) → back-offs: 3×6–8 @ ~85–90% of that set. Brace hard, steady depth.

Rest s

Overhead Press (Barbell/DB) Strength · Upper

4×5–8 · ribs down, glutes on, press “around” your face path; strict first, minimal lean.

Rest s

Pull-Ups / Chin-Ups (strict or weighted) Strength · Pull

4×AMRAP quality reps; if >10 solid per set, add small load; full hang → chest-to-bar path.

Marathon Tempo (Quality) Endurance · Tempo

20–30 min at marathon pace (or steady “comfortably hard”). Warm-up 10 min Z2, cool-down 10 min Z2.

Z2 Cardio (45–60 min) Endurance

Nasal breathing if possible, talk in sentences. Pick varied terrain.

90/90 Hip Flow Mobility · Hips

2–3 min slow transitions; tall chest; breathe quietly.

T-Spine Open Books Mobility · T-Spine

1–2 min/side; exhale into end-range; knees stacked.

Week H

Strength H · Z2 x2 · Long Run with Quality · Mobility

Deadlift / RDL (Barbell/DB) Strength · Hinge

Top set: 1×3–5 heavy → back-offs: 3×5–8 @ ~85–90%. Lats tight, bar close, hinge not squat.

Rest s

Bench Press / DB Floor Press Strength · Push

5×5 @ steady load or slight wave (e.g., 80–82.5–85–82.5–80%). Pause touch; drive evenly.

Rest s

Bulgarian Split Squat (DB) Strength · Single-Leg

3×8–12/side; front shin vertical; slow down; hips square; push from mid-foot.

Long Run + Quality Endurance · Marathon

Build to 90–120 min mostly Z2. Add 3–5 × 5 min @ marathon pace inside the second half; full Z2 between.

Z2 Cardio (40–60 min) Endurance

Keep it easy-honest. If tired, shorten but keep habit.

Ankle Dorsiflexion (Wall-Knee) Mobility · Ankles

2×60–90s/side gentle reach; heel stays down; track knee over 2nd–3rd toe.

Calf Raise (Eccentric Focus) Strength · Foot/Calf

3×12–15 slow down; pause bottom; keep big-toe pressure; progress single-leg when ready.

Notes

Important Note

The content on FreeFitFuel™ is for general fitness education only and isn’t a substitute for personalised medical advice. Consult a qualified professional before starting a new programme, especially if you have any health conditions or injuries. Stop any exercise that causes sharp pain, dizziness, chest pain, or unusual shortness of breath.