Marathon Program
Week 3 | Marathon Day 17
Strength & Cross Training
Time: 45 minutes.
This next month’s strength sessions will give you some new looks and of course some new challenges. Building on the foundational strength in the 30 Day Challenge, we work on more single leg and single arm exercises that not only build more stable hips and shoulders, but teach you why and how this stability translates to your running.
If anything feels too advanced, remember you can always brush up on your strength with the more basic (but still challenging) stuff from the 30 DC!
Choose A Training Week
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- 6
- 7
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- 9
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- 11
- 12
- 13
- 14
- 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
- Warmup
3 rounds: 20″ jogging in place, 20″ of high knees, 20″ of butt kicks, and 20″ of rest
3 rounds: lateral lunge and hip circles
2 rounds: 10 opposite arm circles each way and 3 shoulder rotation (with hand against wall)
- Main set
3 rounds: 15 meters of walking lunges and forwards bear crawl
3 rounds: 15 meters of inchworms and backwards bear crawl
3 rounds: 16 single leg burpees (8 L, 8 R) and 16 step ups per leg. Choose height on ability.
3 rounds: 15 shoulder touch pushups (touch, touch, pushup) and 15 box or bench jumps. Choose height on ability.
Mobility
7 minutes quad rolling & smashing
7 minutes thoracic spine (T spine) and should work.
Videos
- Warmup
1. Jog in place + High Knees + Butt Kicks
2. Lateral Lunge & Hip Circles
3. Reverse Arm Circles
4. Hand Against Wall Shoulder Rotation
- Mainset
5. Forwards Lunge + Bear Crawl
6. Inchworm + Backwards Bear Crawl
7. Single Leg Burpees
8. Step Ups
9. Shoulder Touch Pushups
10. Box Jumps
- Mobility
11. Quad Rolling
12. Thoracic (T) Spine + Shoulder Rolling