Marathon Program
Week 3 | Marathon Day 15
Core Work & Restoration Training
Time: 45 minutes.Expect to learn a few new movements this next month with increasingly challenging volume and workout sets. Remember, you can always go back to the strength days in the 30 Day Challenge if you need a refresher or if you’re not yet ready for the new stuff!
Today’s focus will be on continually developing your running posture and ability to hold it for longer periods of time with focused core strength and mobility work afterwards! Remember today’s another opportunity to practice and establish “good reps” with your breathing mechanics, so work on integrating your breathing with ALL movement.
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
12
Week 12
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Week 13
14
Week 14
15
Week 15
16
Today’s workout
- Warm up
Integrate breathing in with all movements.
2 rounds: 40 jumping jacks + 7 plank walk outs.
2 rounds: 15 squats with a 2″ hold at bottom + 8 pushups
2 rounds: 25 leg swings + 15 lunges per leg
- Mainset
3 rounds: 50″ single arm planks (alternate arms slowly side to side) + 15 V up/tuck up variations
3 rounds: 30″ side planks (each side) + 15 happy stars
3 rounds: 7-12 downward dog pushups + 15 lateral leg raises
Mobility
Chest stretch (on belly) ~2 minutes per side
Upward dog + downward dog flow 5-10 reps or ~2 minutes
Antetior & posterior banded hip stretch. ~ 2 minutes per side in each direction
Videos
- Warmup
1. Jumping Jacks
2. Plank Walkouts
3. Squats
4. Pushups
5. Leg Swings
6. Lunges
- Main Set
7. Single Arm Planks
8. V Ups or Tuck ups
9. Side Planks
10. Happy Stars
11. Downward Dog Pushups
12. Windshield Wiper Lateral Leg Lifts
- Mobility
13. Chest stretch on Belly
14. Downward Dog to Upward Dog Flow
15. Banded Anterior Hip Stretch
16. Banded Posterior Hip Stretch