Half Marathon Program

Week 7 | Half Day 45

Single Arm & Leg Strength Training

Time: 45 minutes.

Yes single leg burpees, shoulder touch pushups, and broad jumps are a thing. You’ll not only get to know them real well this next month but you’ll see quickly just how well they translate to faster, stronger, more injury free running.  If anything feels too advanced, remember you can always brush up on your strength with the movements we did in Building Distance 1.

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Today’s Workout

  • Warmup

    3 rounds: 20″ jogging in place, 20″ skipping, 20″ sprawls, and 20″ of rest

    1 round: lateral lunge warmup & hip circles

    1 round: arm clasps forwards and backwards & 3 shoulder rotators

  • Main set

    4 rounds: 14 Jumping Lunges and 10m bear crawl forwards and backward

    4 rounds: 15 burpee/broad jumps and 15m forwards/backward bear crawl

    4 rounds: 16 single leg burpees (8 L, 8R) + 16 step ups (higher step or with weight).

    4 rounds: 4 x 16 Shoulder touch pushups (touch, touch, pushup) + 16 box jumps (try a higher box!)

Mobility

4 minutes glute rolling and smashing

4 minutes thoracic spine (T spine) and shoulds

Videos

  • Warmup

    1. Jog in place & Skipping & Sprawls

    2. Lateral Lunge & Hip Circles

    3. Arm Claps & Shoulder Rotators

  • Mainset

    4. Jumping Lunges + Bear Crawl

    5. Burpee/Broad Jumps & Bear Crawl

    6. Single Leg Burpees & Step Ups

    7. Shoulder Touch Pushups & Box Jumps

  • Mobility

    8.Glute Rolling & Thoracic Spine Rolling