Marathon Program
Week 16 | Marathon Day 108
Strength Training
Time: ~45 minutes.Strength Training
The final week can you believe it?! It would only be fitting to add a little more volume to the movements you now know (and love). Again you are the boss today so perform the variations of the movements that make your body feel good. Go forth and conquer, and maybe even smile!. Since there is most likely a race upcoming for you this weekend, we’ve dialed back the reps a bit so that you get a little more rest but you still stay sharp and strong.
Choose A Training Week
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- 11
- 12
- 13
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- 15
- 16
1
Week 1
2
Week 2
3
Week 3
4
Week 4
5
Week 5
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Core Work & Restoration Training Week 5 | Day 29
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Posture, Breathing, & Armswing Drills Week 5 | Day 30
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Single Arm & Leg Strength Training Week 5 | Day 31
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Tempo Intervals Week 5 | Day 32
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Rest Sleep & Standing Challenge Week 5 | Day 33
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Distance Run Week 5 | Day 34
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Fun Run & Cross Training Day Week 5 | Day 35
6
Week 6
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Core Work & Restoration Training Week 6 | Day 36
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Posture, Breathing, & Armswing Drills Week 6 | Day 37
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Single Arm & Leg Strength Training Week 6 | Day 38
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Tempo Intervals Week 6 | Day 39
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Rest Sleep & Standing Challenge Week 6 | Day 40
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Distance Run Week 6 | Day 41
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Fun Run & Cross Training Day Week 6 | Day 42
7
Week 7
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Core Work & Restoration Training Week 7 | Day 43
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Posture, Breathing, & Armswing Drills Week 7 | Day 44
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Single Arm & Leg Strength Training Week 7 | Day 45
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Tempo Intervals Week 7 | Day 46
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Rest Sleep & Standing Challenge Week 7 | Day 47
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Distance Run Week 7 | Day 48
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Fun Run & Cross Training Day Week 7 | Day 49
8
Week 8
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Core Work & Restoration Training Week 8 | Day 50
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Posture, Breathing, & Armswing Drills Week 8 | Day 51
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Single Arm & Leg Strength Training Week 8 | Day 52
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Tempo Intervals Week 8 | Day 53
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Rest Sleep & Standing Challenge Week 8 | Day 54
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Distance Run Week 8 | Day 55
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Fun Run & Cross Training Day Week 8 | Day 56
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Week 9
10
Week 10
11
Week 11
12
Week 12
13
Week 13
14
Week 14
15
Week 15
16
Today’s Workout
- Warm up
2 rounds:
30” jumping or jump rope, alternating feet.
12 hip circles each with hip extension focus.
12 plank walk-outs with varied hand pushups.2 rounds:
12 opposite arm/opposite leg extensions from all fours.
12 Straight leg circles each way from a plank
12 Shoulder Passes with JR or towel + 10 Overhead Squats + 10 Sotts Press - Mainset
3 rounds:
20 seconds Squat jumps max reps
20 seconds Pushups max reps
60 seconds Rest3 rounds:
5 Pistols (or modified pistols) per leg
10 V Ups
60 seconds Rest3 rounds:
20 seconds Bear Crawl 5m forward, 5 m backward
20 seconds Shoulder Touch Planks
60 seconds Rest
Mobility
2-4 minutes T Spine
2-4 minutes additional mobility exercise of your choice
***The run isn’t “over” until you finish your mobility***