Marathon Program

Week 12 | Marathon Day 83

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

  • Warm up

    After 10 minutes of a breathe-focused running warmup stop for the following.

  • Get Moving

    One round: leg swings, lunge, and hip circles

    One round: inchworm push ups

  • Run

    Distance:: 12-13 miles (OR A 13.1 MILE RACE) 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

    16 mile EZ Long Run

    Notes:
    • At mile 8, begin to stop after each 2-mile effort (8,10, 12, 14, 16) and perform leg swings, air squats, etc. Anything to keep your legs feeling fresh. It should take no longer than 1 minute to freshen yourself up.

    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.

Videos

  • Warmup

    1. Warmup

    2.Foot rolling

    3. Legs up the wall