Marathon Program
Week 16 | Marathon Day 111
Distance Run
Time: Race Weekend!! Or choice.Distance Run
The final days and the final weekend of the Marathon Program. Some of you may celebrate your training with a race this weekend. For those going out there either today or tomorrow best of luck! We couldn’t be prouder of you and your efforts!
For those not racing, you get to choose your own celebration by picking a run or route that’s maybe farther than you’ve ever done or by running with people who you previously have not been able to keep up with!
You now know a lot about what it takes to build distance while developing your strong, smart running! Here’s to your running in the days, weeks, and months to come!
Choose A Training Week
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- 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
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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
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
Workout
- Warm up
After 10 minutes of a breathe-focused running warmup stop for the following.
- Get Moving
What’s YOUR favorite warmup routine? Now’s time to craft what you like the best and what works for you the best! Remember our favorite suggestions!
Suggestion? One round: 10-20 leg swings, hip circles, arm swings and circles, and pushups, etc.
- Run
If racing today good luck! Remember, you play how you practice. So once that starting gun goes off it’s business as usual ???? Remember your pacing strategy. Remember to eat and drink. And remember to enjoy your time out on the course!
- Post Run Recovery
10 minutes legs up wall!
Cool down & Mobility
3 minutes of easy jogging and walking.
2-3 minutes couch stretch per leg.
2-3 minutes per side of additional work from the bonus section.
Videos
- Long Run Warmup
1. Long Run Warmup
- Mobility
2. Couch Stretch
- Post Run Recovery
3. Legs Up Wall