Marathon Program
Week 5 | Marathon Day 29
Core Work & Restoration Training
A lot of new looks are coming your way for this next month’s core work and restoration training along with a continuation of the work we’ve already started. Remember, you can always go back to the strength days in BD1 if you need a refresher or if you’re not yet ready for these new challenges.
Remember it’s easy to go through the motions or to skip this day altogether. But trust us, today’s where you lay the foundation for a strong connected body than can handle all the tough running in the weeks ahead! Breathe, breathe, breathe and have fun with some new moves!
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
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
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Week 10
11
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.
4 rounds: 10 single leg dead lifts + 10 side steps (or jane fonda leg raises)
4 rounds: side planks with 10 leg raises (each side) + 10 dead bugs with a 2″ hold
- Mainset
4 rounds: 10 lunges (each leg) + 10 staggered hand pushups
4 rounds: 45″ single arm planks (alternate arms slowly side to side) + 10 v up/tuck up variations
4 rounds: 10 arch rocks + 10 happy stars
Mobility
Chest stretch (on belly). ~2 minutes per side
Upward dog + downward dog flow ~5-10 reps (or 2 minutes)
Anterior + posterior banded hip stretch. ~2 minutes per side in each direction