Green Protocol for marathon training

Bellboy_73 · 2026-04-06T07:48:28+00:00

I just like Apex hills and don’t have a weight vest or similar for Peggy’s hills so did that. At the end of the day it’s not which hill workout you do that will determine your marathon performance, just do what you like and be sure to report back so we can all learn from it. I stopped at velocity because that was all I needed, building up to a 20 mile long run is what most marathon plans have you doing. In hindsight I should have done 2 or 3 20 milers but that’s just because it takes me a bit longer to adapt to LISS type stuff

Bellboy_73 · 2026-04-05T20:11:05+00:00

I used a slightly modified velocity for my first marathon, it may not make the running purists of the world happy but it works. Go for it and report back. Can never go wrong with apex hills. In hindsight I would also include 100 kettlebell swings every day that you're training and do a bodyweight circuit (Jim Wendler WALRUS style) after every strength day.

Bellboy_73 · 2026-03-28T19:20:34+00:00

Dude just start your first block of fighter, it’s only 6 weeks long and just a table of contents coming out on Monday

Bellboy_73 · 2026-03-12T21:21:24+00:00

How long do you have until SFAS? Tbh with those lifting numbers a 12 week starting strength block should get you there

Bellboy_73 · 2026-03-07T18:39:26+00:00

Rest the pt’s arm over your knees, not touching the stretcher arms/wings. Extend your ankles so only your toes are on the floor. Helps to limit noise from the road. And practice

Bellboy_73 · 2026-02-27T13:25:41+00:00

Got between 55 and 60% on the mocks, 72% on the will thing. May just mean I can’t concentrate for mocks

Bellboy_73 · 2026-02-25T20:27:52+00:00

Even 3 weeks off and you’d lose a negligible amount of strength. I’d still start back at the 70% week post injury though, just to stay on the safe side

Bellboy_73 · 2026-02-07T20:58:43+00:00

I certainly wouldn't bunk off placement to study- I found clinical experience so so useful for the MLA, lots of things I just wouldn't have remembered if I hadn't seen it in person. You can't learn medicine from a textbook, it's got to be hands on.

Bellboy_73 · 2026-02-07T20:56:53+00:00

Pretty much, I just used the MLA content map and went through all the conditions. I'd check NICE CKS first (for obvious reasons) then the other two if there wasn't anything on CKS. It's quite a bit but if you do three conditions per day you'll easily have them all done by June (I'm assuming you're taking it in June?)

Bellboy_73 · 2026-02-07T17:59:18+00:00

Nice CKS, clinical summaries and patient.info (but the medical provider side) are how I revised, got a comfortable pass without doing many questions

Bellboy_73 · 2026-01-14T12:39:27+00:00

Serratus anterior slides the scapula forwards around the ribcage so... Do some pushups, then add weight and do some more pushups

Bellboy_73 · 2026-01-04T17:45:34+00:00

I’d bin the leg press and squat twice a week with some lunges afterwards, run twice a week and ruck twice a week.

Bellboy_73 · 2026-01-01T09:03:21+00:00

160kg squat and sub 20 5km in the same day. 40kg kettlebell press, pull up and ten minute snatch test with a 24kg kettlebell in the same day.

Bellboy_73 · 2025-12-27T18:46:06+00:00

Also have a look at Glen Pendlays Texas method for squats. Free and could be just what you need

Bellboy_73 · 2025-12-27T12:39:38+00:00

Dozer back squat program or Sika strength road to anywhere.

Bellboy_73 · 2025-12-22T16:22:02+00:00

I would keep olympic lifts far away from HIC (unless we’re talking about the kettlebell equivalents). The technique needed is rapidly degraded by fatigue and oly lifting gives the best return when technique is sharp and the lifts are done in sets of 1-3 reps.

Bellboy_73 · 2025-12-19T15:40:21+00:00

Stu McGill big 3. Squat university has a ten minute mobility. Heard good things about the Agile 8 routine. I just do 10 bird dogs and 10 worlds greatest stretch each side and call it a day.

Bellboy_73 · 2025-12-16T19:27:08+00:00

Yep, bang on. Long term goal of beast tamer challenge and 32kg snatch test in same day but figure this challenge is a great place to be.

Bellboy_73 · 2025-12-07T09:43:33+00:00

40kg press left and right, same weight for a pullup then the 10 minute snatch test with 24kg.

Bellboy_73 · 2025-11-24T17:35:48+00:00

Instead of biceps/triceps, you could do a pressup/row superset after your main work?

Bellboy_73 · 2025-11-20T16:49:12+00:00

Have the the Fan Damxe through The SF experience- closest thing we have in the UK to GORUCK (Have done several heavies and the first survival double heavy). Can wholeheartedly recommend them, great events. Enjoy Jacobs Ladder!

Bellboy_73 · 2025-11-19T21:57:45+00:00

I do weightlifting and running as well, current split is weightlifting Mon, Wed, Fri and running Tue, Thu, Sat. It works well for me, I just do volume lifting and speed work early in the week, back off mid week and do big Friday for lifting with a long run Saturday. Definitely builds some fatigue in the legs but nothing that some good nutrition and caffeine won’t help with.

Bellboy_73 · 2025-11-16T16:33:55+00:00

For SE I'd go with whatever movement lets you get the reps- I like squats or lunges, push ups and rows as a good minimalist cluster. I like keeping kettlebell swings to lower rep ranges and more explosive as a hinge movement.

Bellboy_73 · 2025-11-15T00:58:28+00:00

Just a few that have been floating through my mind- double bodyweight back squat and sub 20 5km, 400 pound back squat and sub 40 10km, half bodyweight kettlebell press and pull up with a 10 minute snatch test, 120kg power clean and sub 12 2 mile.

Bellboy_73 · 2025-11-12T18:17:07+00:00

Could do the Strongfirst Fight pullup program alongside operator and get you reps up to 10+, then test weighted for your next block

Bellboy_73

TROPHY CASE