Marathon Program
Week 15 | Marathon Day 100
Drills & Hills
Time: 35-55+ minutes..
Week 3 of drills and hills and you’ll notice a slight drop in volume this week. We’re getting to the point of the program where most of the hay’s in the barn and less can be a lot more! Stay on top of all those nagging aches and pains. Pay attention to your recovery and energy levels and run according to what you need.
Choose A Training Week
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
1
Week 1
2
Week 2
3
Week 3
4
Week 4
5
Week 5
-
Core Work & Restoration Training Week 5 | Day 29
-
Posture, Breathing, & Armswing Drills Week 5 | Day 30
-
Single Arm & Leg Strength Training Week 5 | Day 31
-
Tempo Intervals Week 5 | Day 32
-
Rest Sleep & Standing Challenge Week 5 | Day 33
-
Distance Run Week 5 | Day 34
-
Fun Run & Cross Training Day Week 5 | Day 35
6
Week 6
-
Core Work & Restoration Training Week 6 | Day 36
-
Posture, Breathing, & Armswing Drills Week 6 | Day 37
-
Single Arm & Leg Strength Training Week 6 | Day 38
-
Tempo Intervals Week 6 | Day 39
-
Rest Sleep & Standing Challenge Week 6 | Day 40
-
Distance Run Week 6 | Day 41
-
Fun Run & Cross Training Day Week 6 | Day 42
7
Week 7
-
Core Work & Restoration Training Week 7 | Day 43
-
Posture, Breathing, & Armswing Drills Week 7 | Day 44
-
Single Arm & Leg Strength Training Week 7 | Day 45
-
Tempo Intervals Week 7 | Day 46
-
Rest Sleep & Standing Challenge Week 7 | Day 47
-
Distance Run Week 7 | Day 48
-
Fun Run & Cross Training Day Week 7 | Day 49
8
Week 8
-
Core Work & Restoration Training Week 8 | Day 50
-
Posture, Breathing, & Armswing Drills Week 8 | Day 51
-
Single Arm & Leg Strength Training Week 8 | Day 52
-
Tempo Intervals Week 8 | Day 53
-
Rest Sleep & Standing Challenge Week 8 | Day 54
-
Distance Run Week 8 | Day 55
-
Fun Run & Cross Training Day Week 8 | Day 56
9
Week 9
10
Week 10
11
Week 11
12
Week 12
13
Week 13
14
Week 14
15
Week 15
16
Workout
- Warm up
Run 10 minutes building from an easy to moderate pace. Posture, cadence, and breathing focus per usual! This is also a great time to clear your head from the stresses of the day and really focus on your task at hand!
TIP: if you run regularly with headphones, take them out every once in a while and LISTEN to your feet ????
- Get Moving
3-5 minutes of a dynamic warmup goes a long way! Especially at this stage in the game!
Squat: 10-20 times going from wide to narrow stance.
Hip Circles: 10 in each direction per side.
Downward Dog to Pushup: 5-10
- Drills
This drill sequence will keep your running sharp and focused in this last month. Not only designed to “wake you up” these drills add a conditioning element, especially for your feet and ankles. Choose an ~10-20 meter section of a path or better yet go barefoot in a grassy field!
Toe Walking: 1/3 each of the section, walk toes straight, toes turned in, and toes turned out.
Heel Walking: 1/3 each of the section, walk toes straight, toes turned in, and toes turned out.
High Knees: 50% high knee the first pass. 75-100% high knee the 2nd pass.
Butt Kicks: 50% butt kick the first pass. 75-100% butt kick the 2nd pass.
Carioca: big hip rotation as you step over and under laterally facing each direction.
High Skips: skip progressively higher with big arm circles forwards first pass, and backwards arm circles the second pass. Skip high and swing big!
- Run
Run the remainder of the time at a steady to moderate pace over rolling to hilly terrain. Every 5 minutes include a set of one running drill that you need to work on the most, i.e. probably the one that feels the most awkward ????
- Advanced Run
Threshold Run
2 miles EZ
Walk 2 min
3 Rounds
12 min (Target Pace: Half Marathon -10sec/mile)
3 min Active Recovery between rounds
Walk 2 min
2 miles EZMiles: 9
Cooldown & Mobility
Cool down with 3 minutes easy running or walking
3-5 minutes per leg rolling out your quads and IT bands.
***The run isn’t “over” until you finish your mobility***
Videos
- Run Drill Routine
1. Run Drill Routine
- Mobility
2. Quad & IT Band Rolling