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ANDREW CAINE PT
FREE GUIDE
The Strong Runner's Blueprint
How to train for a marathon without losing your strength or muscle, or burning yourself out.
What's Inside
Why most of your runs are the wrong effort, and how to fix it
The three runs that build a marathon, with a progression table
How far to push your long runs, backed by a 5,200 runner study
Strength training that keeps your muscle without stealing recovery
Fuelling, carb loading and race day carbs, with the numbers
The taper, a weekly template and a printable checklist
Who It's From
I'm Andy. MSc in Strength and Conditioning, 13 years coaching, and a marathon runner who enjoys lifting heavy. This guide is the plan based from my third marathon, Loch Ness, minus the two rules I broke.
✓ BSc Sport and Exercise Science
✓ MSc Strength and Conditioning
✓ Level 3 Personal Trainer
✓ 13+ Years Experience
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