Marathon Prep - NYC Edition

Hey everyone,

My name is Frank Lachapelle, Program Director for Reconnect NYC, a 501(c)(3) nonprofit. Reconnect NYC serves young men ages 17–24 across New York City, providing employment support, mentorship, and community engagement.

I built this program as part of Reconnect’s journey to enter the NYC Marathon, where we hope to bring the community together around this fundraising initiative.

Health and fitness are core to Reconnect’s mentorship pillar, especially as young men today are facing mental-health challenges at unprecedented levels. It’s critical that we stay aware, informed, and proactive about the realities young men are navigating.

Thank you for joining me in raising awareness. Let’s move through this journey together.

This program reflects what I believe can help me—and others—train to run a marathon in 3 hours and 30 minutes or less, all while pursuing my personal strength goal of achieving a muscle-up.

The training focuses on weighted calisthenics combined with plyometric exercises, allowing us to build muscle, develop athleticism, and become the healthiest versions of ourselves.

Please join this program so we can continue bringing awareness to Reconnect NYC and to the young men of New York City!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Box Jump

Tib Raises

High Bar Squat (Barbell)

Pull-Up (Weighted)

Pull-Up (Bodyweight)

Romanian Deadlift (Barbell)

Dip (Weighted)

Dip (Bodyweight)

Full Body - Lower Focused

Lateral Jump

Pull-Up (Neutral Grip, Weighted)

Pull-Up (Neutral Grip, Bodyweight)

Incline Bench Press (Smith Machine)

Push Up

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Full Body - Plyo/Upper Focused

Seated Hamstring Curl

Overhead Press (Barbell)

V-Handle Tricep Pushdown (Cable)

Full Body - Plyo/Lower Focused

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