Marathon Program

Week of October 10th

Week of October 10th

Run

Warmup:

20 Knee Drives To Wall

Run Drill:

3 Sets:

1:00 Running Jump Rope (in place)

1:00 Run

Focus: Transferring the foot strike mechanics in the jump rope into the run.

Mobility Exercise:

3 min Calf Smash

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

STRENGTH

Warmup:

5 Hand Down Squats

5 Hands Down + Lift Squats

5 Hands Down + Lift + Stand Squats

Workout:

21-15-9

DB Push Press

Glute Bridge

200m Run after each

Workout Flow: 21 Push Press, 21 Glute Bridge, 200m run, 15 Push Press, 15 Glute Bridge, 200m Run, 9 Push Press, 9 Glute Bridge, 200m Run.

Goal: As fast as possible!

Mobility Exercise:

20 Scorpions (10 each direction)

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

Bonus Challenge

Bonus Mobility:

2-3 min Cobra + Childs Pose Alternations

Bonus Strength:

3 Sets

• 5 Single Arm DB Overhead Squats

• 10 Pike Leg Lifts

• 5 Single Arm DB Overhead Squats

• 10 Pike Leg Lift Circles (5 each direction)