Marathon Program
Week 2 | Marathon Day 11
Hill Intervals
Time: 30-50+ minutes, 6-8 X 60″ intervals.Hill Intervals
Hills are not only a fantastic way to build running strength but an affective way to build and improve our running technique. Hills force us to increase our cadence, engage our glutes, and use our arms for more efficient and powerful running.
Hills also challenge our ankle, hip, and shoulder mobility and show us very quickly how much harder we have to work when we don’t have enough!
Choose A Training Week
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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
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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
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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
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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
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Week 10
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Week 11
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Week 12
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Week 13
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Week 14
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Week 15
16
Workout
- Warmup
It’s all about that breath, remember? So before you start chipping away, stand tall with your hand on your belly and the other on your chest. Take 10 deep belly breaths to focus and mentally prepare for the task at hand.
Run for 10 minutes slowly building pace from an easy to a moderate effort, while connecting your breathe with your stride rate.
Run should be focused, tall, quick, and light.
- Get Moving
Don’t skip the rest of your warmup! We want to increase blood flow to all our joints and tendons and prep them for the greater speed and higher impact of the hills.Enjoy the time not running and not sitting stagnant in a chair!
1 round: 10 sprawls, 10 squats, 10 hip circles per leg, 10 elbow touches per side, 10 forward/backwards arm swings
- Run
6-8 rounds: 60 second hill interval. Rest 1-2 minutes in between.
*Use a “runnable” hill, nothing that’s over 5% incline.
Options: continue up the hill & slow jog back down to the start, or use a treadmill indoors.
- Advanced Run
Progression Run + Hill Intervals
40 minute progression run:
Run at easy pace for 30 minutes, then moderate-hard for remaining 10 minutes.
Rest 5-10 minutes.
Stay loose! Include things like leg swings, hip circles, air squats, etc.
5 rounds:
10 second hill interval.
Rest 3-4 minutes in between.
Miles: 6
• The goal of this (different from previous hill intervals) is all about muscle stimulus, not aerobic stimulus. So allow yourself enough rest between these reps so you can focus on maintaining a high turnover rate and speedy ascent.
• These should be fast!
• Use a steep hill! Think like 8-12 percent grade.
• Options to: continue up the hill, slow jog back down to the start, or use a treadmill indoors.
Cooldown & Mobility
3 minutes easy run/walk cool down
1:15 minutes foot rolling per side with a ball
***Run is not finished until after you’ve done your mobility***