# π¬π§ T\&C London Marathon: Phase 1 (December Base Build)
**Focus:** Routine, Consistency, and "Time on Feet."
**Weekly Mileage:** \~14 miles (22.5 km)
**Mantra:** "We can do hard things."
### 1\. The "Rituals" (Daily Operations)
*Do not skip these. They are the insurance policy against injury.*
**π The Pre-Run Warm-Up (Every Run)**
1. **AIS Stretching:** Dynamic rope stretching (Active Isolated Stretching). *Focus: Hips/Legs.*
2. **Lunge Matrix:** (See progression below). *Focus: 3D stability.*
3. **Glute Activation:** 1-2 exercises x 8 reps (e.g., Clams, Bridges).
**βοΈ The Post-Run Cool-Down**
1. **Homeostasis:** Walk the last 1-2 mins of every run.
2. **Myrtl Routine:** 5 mins of hip mobility. *Crucial for pelvic/hip health.*
3. **Static Stretching:** Light holds (8 seconds).
**π¦· The "Teeth Brushing" Habit**
* **When:** Every morning/night while brushing teeth.
* **What:** Stand on one leg, eyes closed. Swap every 10 seconds.
* **Why:** Proprioception and ankle stability.
-----
### 2\. The Weekly Schedule (Dec 1st - Dec 28th)
*Repeat this standard week for all of December. Adjust days to fit life, but keep the sequence if possible.*
| Day | Activity | Details & Effort Level |
| :--- | :--- | :--- |
| **MON** | **REST / Active Recovery** | Complete Rest OR very light movement (walk/stretch). |
| **TUE** | **Easy Run (3.1 mi / 5 km)** | **Effort: 5/10.** Conversational pace. Relaxed breathing. <br>*(Pre: AIS + Lunge Matrix / Post: Myrtl)* |
| **WED** | **Strength & Conditioning** | **45 Mins.** Focus on core, glutes, and drills. <br>*Use the "Strength Conditioning for Runners" videos.* |
| **THU** | **Speed / Tempo Session** | **Effort: 8/10 (The "Hard" Day).** <br>β’ 10 mins Warm-up (Jog)<br>β’ **20 mins of: [1 min Hard / 1 min Active Recovery]**<br>β’ 10 mins Cool-down (Jog)<br>*(Pre: AIS + Lunge Matrix / Post: Myrtl)* |
| **FRI** | **Optional / Cross Train** | 45 mins: Bodyweight exercises, Gym, or Yoga (Yoga with Adriene). |
| **SAT** | **REST** | **Strict Rest.** Allow your body to rebuild. |
| **SUN** | **Long Run (6.2 mi / 10 km)** | **Effort: 6/10 (The "Journey").** <br>Steady state. Focus on form. Not a race.<br>*Practice fueling strategy here if testing gels.* |
-----
### 3\. The December Progression (Lunge Matrix)
*While the running mileage stays flat this month, your conditioning volume increases.*
* **Week 1 (Dec 1 - 7):** Lunge Matrix @ **3 Reps** each direction.
* **Week 2 (Dec 8 - 14):** Lunge Matrix @ **4 Reps** each direction.
* **Week 3 (Dec 15 - 21):** Lunge Matrix @ **5 Reps** each direction.
* **Week 4 (Dec 22 - 28):** Lunge Matrix @ **5 Reps** (Maintain).
-----
### π Quick Links List
* **Training Hub:** [TCS London Marathon Hub](https://www.tcslondonmarathon.com/training/training-hub)
* **Yoga:** [Yoga with Adriene](https://www.youtube.com/@yogawithadriene/videos)
* **AIS Demo:** [AIS Video](https://www.youtube.com/watch?v=R1gk_tHVxn4)
* **Myrtl Routine:** [Myrtl Video](https://www.youtube.com/watch?v=85B1dfmgxrg)
* **Lunge Matrix:** [Lunge Video](https://www.youtube.com/watch?v=GJo7_MiRLkU)
* **Glute Routine:** [Glute Video](https://www.youtube.com/watch?v=hX7Url8Pz0w&feature=youtu.be)
---
# π¬π§ The Comprehensive Guide
> Same info, but more detailed, plus a section on Nutrition
**Phase:** 1 (Base Building)
**Dates:** December 1st β December 28th, 2025
**Goal:** Build a routine, strengthen the chassis (body), and prepare for the 16-week block starting in January.
---
## π The December Weekly Schedule (Repeat for 4 Weeks)
### **MONDAY: Rest & Reset**
* **The Workout:** **0 Miles.** Complete Rest or Active Recovery (Light walk).
* **The Purpose:** Muscles repair and grow during rest, not during the run.
* **T&C Philosophy:** "Mind, Body and Soul connected." Take this time to sleep well and prep nutrition for the week.
### **TUESDAY: The Easy Run (Community Stroll)**
* **Distance:** 3.1 miles / 5 km.
* **Effort:** **5/10 (50%).**
* **The Check:** You must be able to hold a full conversation on the phone without gasping. If you are alone, try singing a few lines of a song. If you can't, **slow down**.
* **Structure:**
1. **Warm Up:** AIS Stretching + Lunge Matrix (details below).
2. **Run:** 5km Easy.
3. **Cool Down:** Walk last 2 mins + Myrtl Routine.
### **WEDNESDAY: Strength & Conditioning**
* **Duration:** 45 Minutes.
* **Focus:** Core, glutes, and drills.
* **Resource:** Use the "Strength Conditioning for Runners" videos linked below.
* **Why:** A Sub-4 marathon requires a strong core to hold your posture when you get tired at mile 20.
### **THURSDAY: Speed / Tempo (The "Engine" Work)**
* **Focus:** Running Economy and Turnover.
* **Effort:** **8/10 (80%).** "Comfortably Hard."
* **The Session:**
1. **Warm Up:** 10 mins easy jog + AIS + Lunge Matrix.
2. **The Work:** **20 Minutes of [1 min ON / 1 min OFF]**.
* *ON:* Run at a 8/10 effort. (Fast, strong, good form).
* *OFF:* Active recovery (slow jog or walk).
3. **Cool Down:** 10 mins easy jog + Myrtl Routine.
### **FRIDAY: Cross Training / Wellness**
* **Activity:** Yoga, Pilates, or Gym (Bodyweight).
* **Recommendation:** Yoga with Adriene (YouTube).
* **Goal:** Keep the body loose and mobile. Do not do heavy leg lifting that will ruin your Sunday run.
### **SATURDAY: Strict Rest**
* **The Workout:** Do nothing.
* **Why:** You need fresh legs for the Sunday Long Run.
### **SUNDAY: The Long Run (The Pilgrimage)**
* **Distance:** 6.2 miles / 10 km.
* **Effort:** **6/10 (60%).**
* **The Pace:** Slower than your target marathon pace. For a Sub-4 goal (9:09/mile), run this at **10:00 - 10:30/mile**.
* **Environment:** Try to join a group (Tracksmith, Adidas Runners, etc.) or treat it as a "meditative" run.
* **Nutrition Practice:** Take 1 Gel at the 35-40 min mark to train your stomach.
---
## π The "Pre-Hab" & Maintenance Routines
*These are the non-negotiables to prevent injury.*
### 1. The Warm-Up Ritual (Before EVERY Run)
**A. AIS (Active Isolated Stretching) - The "Rope" Work**
* *What:* Dynamic stretching (moving while stretching), not static holding.
* *How:* Use a rope or belt. Loop around foot. Lift leg, assist with rope for 2 seconds, release. Repeat 8-10 times.
* *Target:* Hamstrings and Calves.
**B. The Lunge Matrix (3D Stability)**
* *What:* A series of lunges to wake up the hips in all planes of motion.
* *The Progression (Crucial for December):*
* **Week 1 (Dec 1-7):** 3 Reps each leg (Forward, Side, Rotation).
* **Week 2 (Dec 8-14):** 4 Reps each leg.
* **Week 3 (Dec 15-21):** 5 Reps each leg.
* **Week 4:** Maintain 5 Reps.
* *Note:* If knees hurt, stop.
**C. Glute Activation**
* *What:* 1-2 exercises (e.g., Clamshells, Glute Bridges).
* *Volume:* 8 reps. Just enough to "turn them on."
### 2. The Cool-Down Ritual (After EVERY Run)
* **The Walk:** Never stop running and sit down immediately. Walk for 2 minutes to bring heart rate down gradually.
* **The Myrtl Routine (5 Mins):**
* *What:* Hip mobility work (Clams, Donkey Kicks, Fire Hydrants, Leg Swings).
* *Why:* Keeps the "Girdle" (hips/pelvis) loose. Tight hips = Knee pain.
* **Static Stretching:** Now you can hold stretches (Quads, Calves) for 8+ seconds.
### 3. The "Toothbrush" Habit (Daily Stability)
* **When:** Every morning and night while brushing teeth.
* **Action:** Stand on one leg, bare feet, eyes closed.
* **Challenge:** Swap legs every 10 seconds.
* **Why:** Increases proprioception (balance) and ankle strength, reducing the risk of rolling an ankle.
---
## π₯ Nutrition Strategy
**General Daily Diet (The "Low GI" Approach)**
* Aim for steady energy to avoid sugar crashes.
* *Eat:* Wholemeal bread, Porridge/Oats, Basmati Rice, Sweet Potatoes, Pasta.
* *Avoid:* Sugary cereals, white bread (unless right before a run).
**Pre-Run Fueling**
* **Easy Runs (<60 mins):** Can be done fasted (empty stomach) or with just water/coffee.
* **Hard/Long Runs (>60 mins):** Eat **High GI** (fast energy) 2 hours before.
* *Examples:* White toast with honey, Bagel with jam, Banana.
**During the Run (The "Gut Training")**
* You are aiming for **60g of carbs per hour** on race day.
* *December Practice:* On your Sunday 10k, take **one gel** halfway through.
* *Why:* You need to find a brand (SIS, Maurten, GU, High5) that doesn't make you sick.
# Integration with Gym
This follows on T&C's plan but adds JosΓ© Alonso + Zaibaa's normal gym routines.
| Day | Location | Focus | Details |
|-----------|----------------------|-------------------------------------|-----------------------------------------------------------------|
| Monday | Home / Gym (optional)| Upper body or light full body | Accessory work + core. Optional based on fatigue. |
| Tuesday | Gym | Lower-body strength + run | Primary leg day. Easy run kept truly easy. |
| Wednesday | Home | Neuromuscular & unilateral work | Single-leg / single-arm stability + core. Low fatigue. |
| Thursday | Gym | Upper-body strength + run | Upper focus + track speed session. |
| Friday | Home | Light full-body stability | Isometric work, foot/ankle/hip focus + core. |
| Saturday | β | Rest | Rest |
| Sunday | β | Long run | Run priority day. |
βΈ»
January Training Intent
β’ Gym days (Tue/Thu): Quality, progression, strength focus
β’ Home days: Supportive, low-load, low-fatigue work
β’ Maintain/build lower-body muscle while marathon mileage increases
β’ Maintain arms and shoulders
β’ Develop power and explosiveness without compromising run quality
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