COMPEX MARATHON TRAINING PLANS
We offer 3 bespoke Marathon training plans each aimed at helping you achieve a particular marathon time. By integrating Compex into your training sessions, you can take your preparation to the next level! Our programs can help you from start to finish in your quest for greatness.
New to Muscle Stim and want to learn more about the benefits? Explore our "Compex Muscle Stim 101" page.
We also offer some really useful top tips for using your Compex muscle stimulator for training, in addition to our "Training with Compex" page, which will show and tell you all you need to know when it comes to exercising with your device.
These guides were put together with the input and advice of Dr Thierry Laporte, a leading Sports Cardiologist based in Bordeaux, France. You can read more about Dr Laporte and his background on our blog.
- OBJECTIVE: 5 HOURS
-
OBJECTIVE: 5 HOURS
Optional: 3x/week Core stabilization Program on Tuesday, Friday and Saturday during weeks 1 to 4 and 6 to 9.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1REST Warm Up 30min
10x 30s/30s
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 1 on QuadsRunning 1h15 REST
Compex: Endurance 1 on QuadsREST Long Run 1h45
Compex: Capillarisation on Quads & CalvesWEEK 2WEEK 2REST Warm Up 30min
10x 45s/45s
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 1 on QuadsRunning 1h15 REST
Compex: Endurance 1 on QuadsREST Long Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 3WEEK 3REST Warm Up 30min
2x (8x 30s/30s)
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 1 on QuadsRunning 1h15 REST
Compex: Endurance 1 on QuadsREST Long Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 4WEEK 4REST Warm Up 30min
2x (10x 30s/30s)
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 1 on QuadsRunning 1h00 REST
Compex: Endurance 1 on QuadsREST Race 15km/Half Triathlon
Compex: Capillarisation on Quads & CalvesWEEK 5
Transition WeekWEEK 5
Transition WeekREST REST Fartlek Training 1h00
Compex: Training Recovery on Quads & CalvesREST REST
Compex: Endurance 1 on QuadsREST Long Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 6WEEK 6REST Warm up 30min
3x 2km
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 2 on QuadsRunning 1h30 REST
Compex: Endurance 2 on QuadsREST Long Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 7WEEK 7REST Warm up 30min
3x 2.5km
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 2 on QuadsRunning 1h15 + 8 straight lines
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 2 on QuadsREST Long Run 2h15
Compex: Capillarisation on Quads & CalvesWEEK 8WEEK 8REST Warm up 30min
3x 3km
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 2 on QuadsRunning 1h30 + 10 straight lines
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 2 on QuadsREST Long Run 2h15
Compex: Capillarisation on Quads & CalvesWEEK 9WEEK 9REST Warm up 30min
4x 2.5km
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 2 on QuadsRunning 1h30 + 12 straight lines
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 2 on QuadsREST Long Run 1h45
Compex: Capillarisation on Quads & CalvesWEEK 10WEEK 10REST Running 45min REST
Compex: Capillarisation on Quads & CalvesREST
Compex: Capillarisation on Quads & CalvesRunning 30min optional
Compex: Capillarisation on Quads & CalvesREST
Compex: Capillarisation on Quads & CalvesMARATHON - OBJECTIVE: 4 HOURS
-
OBJECTIVE: 4 HOURS
Optional: 3x/week Core stabilization Program on Tuesday, Friday and Saturday during week 1 to 4 and 6 to 9.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1REST Running 1h15 REST
Compex: Endurance 1 on QuadsWarm Up 30min
10x 30s/30s
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 1 on QuadsRunning 1h00 Long Run 1h45
Compex: Capillarisation on Quads & CalvesWEEK 2WEEK 2REST Fartlek Training 1h00
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 1 on QuadsWarm Up 30min
10x 45s/45s
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 1 on QuadsRunning 1h15 Long Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 3WEEK 3REST Running 1h00 + 10 straight lines REST
Compex: Endurance 1 on QuadsWarm Up 30min
2x (8x 30s/30s
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 1 on QuadsRunning 1h20 Long Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 4WEEK 4REST Fartlek Training 1h15
Compex: Training Recovery on Quads & CalvesREST
Compex: Endurance 1 on QuadsWarm Up 30min
2x (10x 30s/30s
Relax 15min
Compex: Training Recovery on Quads & CalvesRunning 1h + 12 straight lines
Compex: Endurance 1 on QuadsREST Race 15km or Half Marathon
Compex: Training Recovery on Quads & CalvesWEEK 5
Transition WeekWEEK 5
Transition WeekREST REST Fartlek Training 1h00
Compex: Training Recovery on Quads & CalvesREST REST
Compex: Endurance on QuadsREST Long Run 1h45
Compex: Capillarisation on Quads & CalvesWEEK 6WEEK 6REST Running 1h15 REST
Compex: Cross Training 1 on QuadsWarm Up 30min
3x 2km
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Cross Training 1 on QuadsRunning 1h00 + 10 straight lines Long Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 7WEEK 7REST Fartlek Training 1h00
Compex: Training Recovery on Quads & CalvesREST
Compex: Cross Training 1 on QuadsWarm Up 30min
4x 2km
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Cross Training 1 on QuadsRunning 1h00 + 10 straight lines Long Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 8WEEK 8REST Fartlek Training 1h15
Compex: Training Recovery on Quads & CalvesREST
Compex: Cross Training 1 on QuadsWarm Up 30min
3x 3km
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Cross Training 1 on QuadsRunning 1h30 of which 30min at marathon pace Long Run 2h15
Compex: Capillarisation on Quads & CalvesWEEK 9WEEK 9REST Warm Up 30min
4x 2.5km
Relax 15min
Compex: Training Recovery on Quads & CalvesREST
Compex: Cross Training 1 on QuadsRunning 1h00 + 12 straight lines
Compex: Training Recovery on Quads & CalvesREST
Compex: Cross Training 1 on QuadsREST Long Run 1h45
Compex: Capillarisation on Quads & CalvesWEEK 10WEEK 10REST Running 45min REST
Compex: Capillarisation on Quads & CalvesREST
Compex: Capillarisation on Quads & CalvesRunning 30min optional
Compex: Capillarisation on Quads & CalvesREST
Compex: Capillarisation on Quads & CalvesMARATHON - OBJECTIVE: 3 HOURS OR LESS
-
OBJECTIVE: 3 HOURS
Optional: 3x/week Core stabilization Program on Tuesday, Friday and Saturday during week 1 to 4 and 6 to 9.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1REST Running 1h00
Compex: Strength 1 on QuadsWarm Up 30min
10x 30s/30s
Relax 15min
Compex: Training Recovery on Quads & CalvesRunning 1h15 REST
Compex: Strength 1 on QuadsWarm Up 30min
10x 45s/45s
Relax 15min
Compex: Training Recovery on Quads & CalvesLong Run 1h30
Compex: Capillarisation on Quads & CalvesWEEK 2WEEK 2REST Running 1h00
Compex: Strength 1 on QuadsWarm Up 30min
10x 45s/45s
Relax 15min
Compex: Training Recovery on Quads & CalvesRunning 1h15 REST
Compex: Strength 1 on QuadsWarm Up 30min
8x 60s/60s
Relax 15min
Compex: Training Recovery on Quads & CalvesLong Run 1h45
Compex: Capillarisation on Quads & CalvesWEEK 3WEEK 3REST Running 1h00
Compex: Strength 1 on QuadsWarm Up 30min
10x 60s/60s
Relax 15min
Compex: Training Recovery on Quads & CalvesRunning 1h15 REST
Compex: Strength 1 on QuadsWarm Up 30min
2 (8x 30s/30s)
Relax 15min
Compex: Training Recovery on Quads & CalvesLong Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 4WEEK 4REST Running 1h15
Compex: Strength 1 on QuadsWarm Up 30min
2 (10x 30s/30s)
Relax 15min
Compex: Training Recovery on Quads & CalvesRunning 1h15 REST
Compex: Strength 1 on QuadsWarm Up 30min
2x (8x 30s/30s)
Relax 15min
Compex: Training Recovery on Quads & CalvesLong Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 5WEEK 5REST Running 1h15 REST REST
Compex: Strength 1 on QuadsFartlek Training 1h REST Long Run 1h45
Compex: Capillarisation on Quads & CalvesWEEK 6WEEK 6REST Running 1h
Compex: Strength 2 on QuadsWarm Up 30min
3x 2km
Relax 15min
Compex: Training Recovery on Quads & CalvesRunning 1h15 REST
Compex: Strength 2 on QuadsWarm Up 30min
3x 3km
Relax 15min
Compex: Training Recovery on Quads & CalvesLong Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 7WEEK 7REST Running 1h15
Compex: Strength 2 on QuadsWarm Up 30min
10x 30s/30s
Relax 15min
Compex: Training Recovery on Quads & CalvesRunning 1h15 of which 30min at marathon pace REST
Compex: Strength 2 on QuadsWarm Up 30min
3x 3km
Relax 15min
Compex: Training Recovery on Quads & CalvesLong Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 8WEEK 8REST Running 1h15
Compex: Strength 2 on QuadsWarm Up 30min
3x 4km
Relax 15min
Compex: Training Recovery on Quads & CalvesRunning 1h15 of which 30min at marathon pace REST
Compex: Strength 2 on QuadsFartlek Training 1h15
Compex: Training Recovery on Quads & CalvesLong Run 2h00
Compex: Capillarisation on Quads & CalvesWEEK 9WEEK 9REST Running 1h15
Compex: Strength 2 on QuadsWarm Up 30min
3x 2.5km
Relax 15min
Compex: Training Recovery on Quads & CalvesRunning 1h00 of which 20min at marathon pace REST
Compex: Strength 2 on QuadsFartlek Training 1h00
Compex: Training Recovery on Quads & CalvesLong Run 1h45
Compex: Capillarisation on Quads & CalvesWEEK 10WEEK 10REST Running 45min REST
Compex: Capillarisation on Quads & CalvesREST
Compex: Capillarisation on Quads & CalvesRunning 30min optional
Compex: Capillarisation on Quads & CalvesREST
Compex: Capillarisation on Quads & CalvesMARATHON
DOWNLOAD THE COMPEX APP TO ASSIST WITH YOUR TRAINING SCHEDULE
Download the Compex Coach App (available on App Store and Google Play) to assist with your training. The app will tell you the most efficient electrode placements for your different Compex workout/recovery session on either Wireless or Wired device.
In addition to this, you can also schedule your Compex training sessions from within the App, helping you to keep to your training plan.