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Compex Marathon Training Plan

Compex Marathon Training Program

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.

Downloadable PDF Version
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 1
WEEK 1
REST Warm Up 30min
10x 30s/30s
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 1 on Quads		 Running 1h15 REST

Compex: Endurance 1 on Quads		 REST Long Run 1h45

Compex: Capillarisation on Quads & Calves
WEEK 2
WEEK 2
REST Warm Up 30min
10x 45s/45s
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 1 on Quads		 Running 1h15 REST

Compex: Endurance 1 on Quads		 REST Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 3
WEEK 3
REST Warm Up 30min
2x (8x 30s/30s)
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 1 on Quads		 Running 1h15 REST

Compex: Endurance 1 on Quads		 REST Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 4
WEEK 4
REST Warm Up 30min
2x (10x 30s/30s)
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 1 on Quads		 Running 1h00 REST

Compex: Endurance 1 on Quads		 REST Race 15km/Half Triathlon

Compex: Capillarisation on Quads & Calves
WEEK 5

Transition Week
WEEK 5

Transition Week
REST REST Fartlek Training 1h00

Compex: Training Recovery on Quads & Calves		 REST REST

Compex: Endurance 1 on Quads		 REST Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 6
WEEK 6
REST Warm up 30min
3x 2km
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 2 on Quads		 Running 1h30 REST

Compex: Endurance 2 on Quads		 REST Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 7
WEEK 7
REST Warm up 30min
3x 2.5km
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 2 on Quads		 Running 1h15 + 8 straight lines

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 2 on Quads		 REST Long Run 2h15

Compex: Capillarisation on Quads & Calves
WEEK 8
WEEK 8
REST Warm up 30min
3x 3km
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 2 on Quads		 Running 1h30 + 10 straight lines

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 2 on Quads		 REST Long Run 2h15

Compex: Capillarisation on Quads & Calves
WEEK 9
WEEK 9
REST Warm up 30min
4x 2.5km
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 2 on Quads		 Running 1h30 + 12 straight lines

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 2 on Quads		 REST Long Run 1h45

Compex: Capillarisation on Quads & Calves
WEEK 10
WEEK 10
REST Running 45min REST

Compex: Capillarisation on Quads & Calves		 REST

Compex: Capillarisation on Quads & Calves		 Running 30min optional

Compex: Capillarisation on Quads & Calves		 REST

Compex: Capillarisation on Quads & Calves		 MARATHON
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 1
WEEK 1
REST Running 1h15 REST

Compex: Endurance 1 on Quads		 Warm Up 30min
10x 30s/30s
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 1 on Quads		 Running 1h00 Long Run 1h45

Compex: Capillarisation on Quads & Calves
WEEK 2
WEEK 2
REST Fartlek Training 1h00

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 1 on Quads		 Warm Up 30min
10x 45s/45s
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 1 on Quads		 Running 1h15 Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 3
WEEK 3
REST Running 1h00 + 10 straight lines REST

Compex: Endurance 1 on Quads		 Warm Up 30min
2x (8x 30s/30s
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 1 on Quads		 Running 1h20 Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 4
WEEK 4
REST Fartlek Training 1h15

Compex: Training Recovery on Quads & Calves		 REST

Compex: Endurance 1 on Quads		 Warm Up 30min
2x (10x 30s/30s
Relax 15min

Compex: Training Recovery on Quads & Calves		 Running 1h + 12 straight lines

Compex: Endurance 1 on Quads		 REST Race 15km or Half Marathon

Compex: Training Recovery on Quads & Calves
WEEK 5

Transition Week
WEEK 5

Transition Week
REST REST Fartlek Training 1h00

Compex: Training Recovery on Quads & Calves		 REST REST

Compex: Endurance on Quads		 REST Long Run 1h45

Compex: Capillarisation on Quads & Calves
WEEK 6
WEEK 6
REST Running 1h15 REST

Compex: Cross Training 1 on Quads		 Warm Up 30min
3x 2km
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Cross Training 1 on Quads		 Running 1h00 + 10 straight lines Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 7
WEEK 7
REST Fartlek Training 1h00

Compex: Training Recovery on Quads & Calves		 REST

Compex: Cross Training 1 on Quads		 Warm Up 30min
4x 2km
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Cross Training 1 on Quads		 Running 1h00 + 10 straight lines Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 8
WEEK 8
REST Fartlek Training 1h15

Compex: Training Recovery on Quads & Calves		 REST

Compex: Cross Training 1 on Quads		 Warm Up 30min
3x 3km
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Cross Training 1 on Quads		 Running 1h30 of which 30min at marathon pace Long Run 2h15

Compex: Capillarisation on Quads & Calves
WEEK 9
WEEK 9
REST Warm Up 30min
4x 2.5km
Relax 15min

Compex: Training Recovery on Quads & Calves		 REST

Compex: Cross Training 1 on Quads		 Running 1h00 + 12 straight lines

Compex: Training Recovery on Quads & Calves		 REST

Compex: Cross Training 1 on Quads		 REST Long Run 1h45

Compex: Capillarisation on Quads & Calves
WEEK 10
WEEK 10
REST Running 45min REST

Compex: Capillarisation on Quads & Calves		 REST

Compex: Capillarisation on Quads & Calves		 Running 30min optional

Compex: Capillarisation on Quads & Calves		 REST

Compex: Capillarisation on Quads & Calves		 MARATHON
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 1
WEEK 1
REST Running 1h00

Compex: Strength 1 on Quads		 Warm Up 30min
10x 30s/30s
Relax 15min

Compex: Training Recovery on Quads & Calves		 Running 1h15 REST

Compex: Strength 1 on Quads		 Warm Up 30min
10x 45s/45s
Relax 15min

Compex: Training Recovery on Quads & Calves		 Long Run 1h30

Compex: Capillarisation on Quads & Calves
WEEK 2
WEEK 2
REST Running 1h00

Compex: Strength 1 on Quads		 Warm Up 30min
10x 45s/45s
Relax 15min

Compex: Training Recovery on Quads & Calves		 Running 1h15 REST

Compex: Strength 1 on Quads		 Warm Up 30min
8x 60s/60s
Relax 15min

Compex: Training Recovery on Quads & Calves		 Long Run 1h45

Compex: Capillarisation on Quads & Calves
WEEK 3
WEEK 3
REST Running 1h00

Compex: Strength 1 on Quads		 Warm Up 30min
10x 60s/60s
Relax 15min

Compex: Training Recovery on Quads & Calves		 Running 1h15 REST

Compex: Strength 1 on Quads		 Warm Up 30min
2 (8x 30s/30s)
Relax 15min

Compex: Training Recovery on Quads & Calves		 Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 4
WEEK 4
REST Running 1h15

Compex: Strength 1 on Quads		 Warm Up 30min
2 (10x 30s/30s)
Relax 15min

Compex: Training Recovery on Quads & Calves		 Running 1h15 REST

Compex: Strength 1 on Quads		 Warm Up 30min
2x (8x 30s/30s)
Relax 15min

Compex: Training Recovery on Quads & Calves		 Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 5
WEEK 5
REST Running 1h15 REST REST

Compex: Strength 1 on Quads		 Fartlek Training 1h REST Long Run 1h45

Compex: Capillarisation on Quads & Calves
WEEK 6
WEEK 6
REST Running 1h

Compex: Strength 2 on Quads		 Warm Up 30min
3x 2km
Relax 15min

Compex: Training Recovery on Quads & Calves		 Running 1h15 REST

Compex: Strength 2 on Quads		 Warm Up 30min
3x 3km
Relax 15min

Compex: Training Recovery on Quads & Calves		 Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 7
WEEK 7
REST Running 1h15

Compex: Strength 2 on Quads		 Warm Up 30min
10x 30s/30s
Relax 15min

Compex: Training Recovery on Quads & Calves		 Running 1h15 of which 30min at marathon pace REST

Compex: Strength 2 on Quads		 Warm Up 30min
3x 3km
Relax 15min

Compex: Training Recovery on Quads & Calves		 Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 8
WEEK 8
REST Running 1h15

Compex: Strength 2 on Quads		 Warm Up 30min
3x 4km
Relax 15min

Compex: Training Recovery on Quads & Calves		 Running 1h15 of which 30min at marathon pace REST

Compex: Strength 2 on Quads		 Fartlek Training 1h15

Compex: Training Recovery on Quads & Calves		 Long Run 2h00

Compex: Capillarisation on Quads & Calves
WEEK 9
WEEK 9
REST Running 1h15

Compex: Strength 2 on Quads		 Warm Up 30min
3x 2.5km
Relax 15min

Compex: Training Recovery on Quads & Calves		 Running 1h00 of which 20min at marathon pace REST

Compex: Strength 2 on Quads		 Fartlek Training 1h00

Compex: Training Recovery on Quads & Calves		 Long Run 1h45

Compex: Capillarisation on Quads & Calves
WEEK 10
WEEK 10
REST Running 45min REST

Compex: Capillarisation on Quads & Calves		 REST

Compex: Capillarisation on Quads & Calves		 Running 30min optional

Compex: Capillarisation on Quads & Calves		 REST

Compex: Capillarisation on Quads & Calves		 MARATHON

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.