Marathon Program

Week of January 15th

Week of January 15th

Run

Warmup:

10 Quarter Depth Squat Jumps

30 seconds Trunk Twists

20 Calf Raises

10 minute easy run.

Run Workout Explanation:

This workout is a bit of a mix between strength and aerobic conditioning! So yeah, it’s pretty cool 🙂 

Workout Details:


Your goal is to get the exact same time for each 400m rep. Target a pace that is similar to your current mile pace.

1:00 Burpees + 400m Run

Rest 1:00

1:00 Air Squats + 400m Run

Rest 1:00

1:00 Push-Ups + 400m Run

Rest 1:00

1:00 Reverse Lunges + 400m Run

Purpose: This workout will pressure your capacity to hit your target mile pace with some unfamiliar fatigue factors. This can help develop you ability to endure the suffering you experience during hard efforts!

When: Do this workout on a day you plan on running hard!

Mobility Exercise (after run):

Seated Glute Stretch

2 min each side.

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

STRENGTH

Warmup:


8 Times:

Dynamic stretch routine

Workout Demo:

Workout:

4 Sets

1:00 Strict DB Press

1:00 Plank with Leg Lifts

1:00 Renegade Rows

Rest as needed between efforts!

Adjust weight so that you can work consistently for the entire minute with little to no breaks.

Mobility Exercise:

Couch Stretch (ignore the “bonus mobility” title on the video)

• 2-3 min each side.

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

Bonus Material

Bonus Mobility:


Wake Up Routine:

Try this every morning this week (or at least a couple).

This makes a world of a difference for me so I wanted to share with you!

I like to do this every morning when I wake up and get the day going. Music helps 😉

5 Deep breaths

8 Deep Lunge Holds (5ish seconds each side) + Hamstring Floss

10 Trunk Twists

That’s it. Simple. Effective. Start your day off right.

Bonus Strength:


3 Sets

1:00 Quadrupled Hold + Limb Extension (can you do double limb extension?!)

10 SL Deadlifts with DB’s

1:00 Hollow Hold + Single Leg Extensions

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