Marathon Program
Week 3 | Marathon Day 16
Posture, Breathing, & Pulling Drills
Time: 24-44+ minutes.
In addition to regular drill work, we’re changing the running culture’s run preparation! We need to do something other than run slow to get ready for our run!
Each week we’ll focus on the 3 different drills we introduced in the 30 DC and focus next on how they work together.
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
- Warmup
Start by standing tall with a hand on your belly and a hand on your chest. Take 10 easy deep belly breaths. Warm up run for 10 minutes. The first 5 minutes should feel light, quick, and easy, but still focused. The next 5 minutes kick up the pace notch to a moderate pace.
Continue to breath through your belly as much as possible. Can you connect your breathing with your cadence?
- Get Moving
You may feel rushed but don’t miss this dynamic warm up! “Undo” all that time sitting stuck in ugly positions in that chair, that car, that chair again….
Bend & Touch: stop running and continue warm up with a bend over and touch and reach back 10 times
Side Bend: side to side bend 10 times
Hips: follow with a 5 high kick + lateral lunge in each direction
- Drills
Now’s time to incorporate our running drills. This is the KEY part of this run day! We guarantee that the greater focus and attention you put into doing these drills, and thinking about them the rest of your run, the faster and bigger improvements you will make!
Leg swing + Pull: this drill involves a standing leg swing + Pull. 10 each side.
Pulling: 5 rounds: 30 meters run, pull 10 times on the right, pull 10 times on the left
As you pull your leg up, focus on being as tall and relaxed as possible. The taller and more relaxed the easier it is to pull!
- Run
Run the remainder of the time at a steady to moderate pace. Every 3 minutes include 10 quick pulls on each side.
- Advanced Run
Broken Threshold Run + Speed Work
2 miles easy Walk 3 min
4 miles moderate (think 10k pace) Walk 3 min
3 Rounds
1:00 hard (should be faster than your pace during the 4 miles. If it is not, adjust the amount of time and make it happen)
0:30 easy
Miles: 7-8
Cool down & Mobility
Cool down with 3 minutes easy running or walking
2:30 minutes on the couch stretch per leg.
***The run isn’t “over” until you finish your mobility***