Marathon Program

Week 11 | Marathon Day 76

Distance Run

Again, distance over time today rules the roost! Don’t be afraid of those walk breaks. Done right you don’t actually get a break, but it does act as a pattern reset.

Remember we have a hard enough time sitting upright and standing tall throughout our day without reverting to slumping, rounded shoulders, and poor breathing. Of course when this inevitably happens on our long runs it affects our arm swing, breathing, cadence, and foot strike…usually for the worse.

Long runs are great for the ability to chat with friends and tune out from the stressful world. Just make sure that you’re tuned in to YOUR BODY and how its feeling and moving. In fact, the more you practice this all important athletic skill, the better you get at it, and the more you can use it for better performances.

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Workout

  • Run Warm-Up

    Do 10 minutes of breath-focused running. Take this time to get in tune with your breath and how it’s tied into your form and cadence.

  • Dynamic Warm-Up

    Just one time through the following movements, and then we’ll get to the long miles!

    • 30″ leg swings (per leg)
    • 30″ lunges (per leg)
    • 45″ hip circles (per leg)
    • 50″ inchworm push-ups

    Let’s get started!

  • Run

    Distance: 16-17 miles at an easy to moderate pace. You should be able to pass the “talk test”!

    If you’re not following the marathon track, run at a shorter distance focused to your needs and race goals Reach out to us for further guidance here if you need it.

    Progressive option: start S L O W. Towards the last 1/4 to 1/3 finish at target race pace.

    Run/walk option: Run 50”/walk 10”.

    Use these short walk breaks as a posture “reset”!

  • Advanced Run
    • 2 miles EZ
    • 2:00 Active Recovery
    • 2 Rounds of:
      • 5 miles (Target: Marathon Pace + 15sec/mile)
      • 2:00 Active Recovery
    • 2 miles EZ

    Notes:
    • If target marathon pace is 8:00/mile, then you will target 8:15/mile during the 5 mile efforts.

    Miles: 16

Cool down & Mobility

  • 3 minutes of easy jogging and walking.
  • 2-3 minutes rolling out each foot.
  • ~10 minutes recovery with feet up wall.

 
Bonus time on any other hot spots.

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