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Dubai marathon 2024
InnerFight Endurance at the Dubai Marathon 2024
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Every year, the Dubai Marathon is a special event for the InnerFight Endurance team. It's our home marathon and, as the stats often show, home advantage makes a big difference!
Marcus ran his first 42.2km there in 2010. Tom ran his first road marathon there in 2019. Rob Jones has lost count of his entries. Rob Foster ran it with his laces undone and Steph Humphrey became a running coach after being there in 2020!
Hundreds of IFE athletes have crossed the finishing line and become better humans for it. As we said, Dubai marathon is special.
Last year the Dubai Marathon started and ended in Expo city, but this time it was back where it belongs – the beautiful Jumeriah Beach Road in the heart of Dubai.
The atmosphere you experience thanks to the wide open, straight up and down course means all of the athletes in an InnerFight vest were bombarded with support. Not just from the crowds and coaches, but also from other athletes on the opposite side of the road!
Train for the Dubai Marathon with InnerFight Endurance
A look, a nod, a shout... It all makes a difference to the energy tank. It's also a course built for negative splits and fast finishes (if you get the negative part right).
The course profile also makes it a great way to start marathon running for beginners. There are no hills and lots of landmarks to help break it up into manageable chunks. If the 42.2km is a stretch too far the 10km is perfect – we truly believe anyone can get involved.
Although it’s not considered a major on the world marathon calendar, if you live in the UAE then the Dubai Marathon is always the main event!
If you’d like to take part in the Dubai Marathon next year, or would like help on improving your marathon performance, get in touch via endurance@innerfight.com. We’d love to help you!
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Every year, the Dubai Marathon is a special event for the InnerFight Endurance team. It's our home marathon and, as the stats often show, home advantage makes a big difference!
Marcus ran his first 42.2km there in 2010. Tom ran his first road marathon there in 2019. Rob Jones has lost count of his entries. Rob Foster ran it with his laces undone and Steph Humphrey became a running coach after being there in 2020!
Hundreds of IFE athletes have crossed the finishing line and become better humans for it. As we said, Dubai marathon is special.
Last year the Dubai Marathon started and ended in Expo city, but this time it was back where it belongs – the beautiful Jumeriah Beach Road in the heart of Dubai.
The atmosphere you experience thanks to the wide open, straight up and down course means all of the athletes in an InnerFight vest were bombarded with support. Not just from the crowds and coaches, but also from other athletes on the opposite side of the road!
Train for the Dubai Marathon with InnerFight Endurance
A look, a nod, a shout... It all makes a difference to the energy tank. It's also a course built for negative splits and fast finishes (if you get the negative part right).
The course profile also makes it a great way to start marathon running for beginners. There are no hills and lots of landmarks to help break it up into manageable chunks. If the 42.2km is a stretch too far the 10km is perfect – we truly believe anyone can get involved.
Although it’s not considered a major on the world marathon calendar, if you live in the UAE then the Dubai Marathon is always the main event!
If you’d like to take part in the Dubai Marathon next year, or would like help on improving your marathon performance, get in touch via endurance@innerfight.com. We’d love to help you!
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Every year, the Dubai Marathon is a special event for the InnerFight Endurance team. It's our home marathon and, as the stats often show, home advantage makes a big difference!
Marcus ran his first 42.2km there in 2010. Tom ran his first road marathon there in 2019. Rob Jones has lost count of his entries. Rob Foster ran it with his laces undone and Steph Humphrey became a running coach after being there in 2020!
Hundreds of IFE athletes have crossed the finishing line and become better humans for it. As we said, Dubai marathon is special.
Last year the Dubai Marathon started and ended in Expo city, but this time it was back where it belongs – the beautiful Jumeriah Beach Road in the heart of Dubai.
The atmosphere you experience thanks to the wide open, straight up and down course means all of the athletes in an InnerFight vest were bombarded with support. Not just from the crowds and coaches, but also from other athletes on the opposite side of the road!
Train for the Dubai Marathon with InnerFight Endurance
A look, a nod, a shout... It all makes a difference to the energy tank. It's also a course built for negative splits and fast finishes (if you get the negative part right).
The course profile also makes it a great way to start marathon running for beginners. There are no hills and lots of landmarks to help break it up into manageable chunks. If the 42.2km is a stretch too far the 10km is perfect – we truly believe anyone can get involved.
Although it’s not considered a major on the world marathon calendar, if you live in the UAE then the Dubai Marathon is always the main event!
If you’d like to take part in the Dubai Marathon next year, or would like help on improving your marathon performance, get in touch via endurance@innerfight.com. We’d love to help you!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Every year, the Dubai Marathon is a special event for the InnerFight Endurance team. It's our home marathon and, as the stats often show, home advantage makes a big difference!
Marcus ran his first 42.2km there in 2010. Tom ran his first road marathon there in 2019. Rob Jones has lost count of his entries. Rob Foster ran it with his laces undone and Steph Humphrey became a running coach after being there in 2020!
Hundreds of IFE athletes have crossed the finishing line and become better humans for it. As we said, Dubai marathon is special.
Last year the Dubai Marathon started and ended in Expo city, but this time it was back where it belongs – the beautiful Jumeriah Beach Road in the heart of Dubai.
The atmosphere you experience thanks to the wide open, straight up and down course means all of the athletes in an InnerFight vest were bombarded with support. Not just from the crowds and coaches, but also from other athletes on the opposite side of the road!
Train for the Dubai Marathon with InnerFight Endurance
A look, a nod, a shout... It all makes a difference to the energy tank. It's also a course built for negative splits and fast finishes (if you get the negative part right).
The course profile also makes it a great way to start marathon running for beginners. There are no hills and lots of landmarks to help break it up into manageable chunks. If the 42.2km is a stretch too far the 10km is perfect – we truly believe anyone can get involved.
Although it’s not considered a major on the world marathon calendar, if you live in the UAE then the Dubai Marathon is always the main event!
If you’d like to take part in the Dubai Marathon next year, or would like help on improving your marathon performance, get in touch via endurance@innerfight.com. We’d love to help you!
Every year, the Dubai Marathon is a special event for the InnerFight Endurance team. It's our home marathon and, as the stats often show, home advantage makes a big difference!
Marcus ran his first 42.2km there in 2010. Tom ran his first road marathon there in 2019. Rob Jones has lost count of his entries. Rob Foster ran it with his laces undone and Steph Humphrey became a running coach after being there in 2020!
Hundreds of IFE athletes have crossed the finishing line and become better humans for it. As we said, Dubai marathon is special.
Last year the Dubai Marathon started and ended in Expo city, but this time it was back where it belongs – the beautiful Jumeriah Beach Road in the heart of Dubai.
The atmosphere you experience thanks to the wide open, straight up and down course means all of the athletes in an InnerFight vest were bombarded with support. Not just from the crowds and coaches, but also from other athletes on the opposite side of the road!
Train for the Dubai Marathon with InnerFight Endurance
A look, a nod, a shout... It all makes a difference to the energy tank. It's also a course built for negative splits and fast finishes (if you get the negative part right).
The course profile also makes it a great way to start marathon running for beginners. There are no hills and lots of landmarks to help break it up into manageable chunks. If the 42.2km is a stretch too far the 10km is perfect – we truly believe anyone can get involved.
Although it’s not considered a major on the world marathon calendar, if you live in the UAE then the Dubai Marathon is always the main event!
If you’d like to take part in the Dubai Marathon next year, or would like help on improving your marathon performance, get in touch via endurance@innerfight.com. We’d love to help you!
One-Hour Workout: Revving Your Swim Engine
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