Half Marathon Program

Week 3 | Half Day 16

Posture, Breathing, & Pulling Drills

Time: 24-44+ minutes.

In addition to regular drill work, we’re changing the running culture’s run preparation! We need to do something other than run slow to get ready for our run!

Each week we’ll focus on the 3 different drills we introduced in the 30 DC and focus next on how they work together.  

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  • Warmup

    Start by standing tall with a hand on your belly and a hand on your chest. Take 10 easy deep belly breaths. Warm up run for 10 minutes. The first 5 minutes should feel light, quick, and easy, but still focused. The next 5 minutes kick up the pace notch to a moderate pace.

    Continue to breath through your belly as much as possible. Can you connect your breathing with your cadence?

  • Get Moving

    You may feel rushed but don’t miss this dynamic warm up! “Undo” all that time sitting stuck in ugly positions in that chair, that car, that chair again….

    Bend & Touch: stop running and continue warm up with a bend over and touch and reach back 10 times

    Side Bend: side to side bend 10 times

    Hips: follow with a 5 high kick + lateral lunge in each direction

  • Drills

    Now’s time to incorporate our running drills. This is the KEY part of this run day! We guarantee that the greater focus and attention you put into doing these drills, and thinking about them the rest of your run, the faster and bigger improvements you will make!

    Leg swing + Pull: this drill involves a standing leg swing + Pull. 10 each side.

    Pulling: 5 rounds: 30 meters run, pull 10 times on the right, pull 10 times on the left

    As you pull your leg up, focus on being as tall and relaxed as possible. The taller and more relaxed the easier it is to pull!

  • Run

    Run the remainder of the time at a steady to moderate pace. Every 3 minutes include 10 quick pulls on each side.

  • Advanced Run

    Broken Threshold Run + Speed Work

    2 miles easy Walk 3 min

    4 miles moderate (think 10k pace) Walk 3 min

    3 Rounds

    1:00 hard (should be faster than your pace during the 4 miles. If it is not, adjust the amount of time and make it happen)
    0:30 easy

    Miles: 7-8

Cool down & Mobility

Cool down with 3 minutes easy running or walking

2:30 minutes on the couch stretch per leg.

***The run isn’t “over” until you finish your mobility***


  • Warmup

    1. Breathing Warmup

    2. Bend & Touch + Side Bends

    3. High Kick & Lateral Lunge

  • Drills

    4. Leg Swing + Pull

  • Mobility

    5. Couch Stretch

    6. Couch Stretch Variations