Marathon Program
Week 5 | Marathon Day 30
Posture, Breathing, & Armswing Drills
Time: 27-47 minutes..Work continues this time with renewed focus not only on your arm swing but on the purpose of your entire upper body. That’s right we need to get that upper body in sync with the lower for maximal speed and efficiency!
Each week we’ll focus on a few different drills we introduced in the 30 DC and focus next on how they work together.
Choose A Training Week
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- 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
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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
Workout
- Warm up
Start by standing tall with a hand on your belly and a hand on your chest. Take 10 easy deep belly breaths.
Warmup for 10 minutes. The first 5 minutes easy then 5 minutes up a notch at moderate pace.
Continue to breath through your belly as much as possible.
Can you connect your breathing with your cadence?
- Get Moving
Stop and perform:
–10 arm circles forwards and back wards
–10 arm swings
–10 arm swings with hip & spine rotation
–follow with a 10 downward dog & hip circle movements
- Drills
Today we’ll focus on the stable arm drill:
Run 30 meters with arms straight out. 30 meters back running regular.
Run 30m w arms out together. 30 meters back running regular.
Run 30m with arms out together and no lateral movement. 30 meters back running regular.
Repeat 3-5 times.
Notice how engaged you have to be in the core. Notice how your arms swing’s job is to naturally resist this rotation allowing for better hip extension and better flow.
- Run
Every 4 minutes include 30m of this stable arm drill for the remainder of the run.
- Advanced Run
Broken Threshold Run
3 miles easy into
6 Rounds
0:30 Moderate-Hard Pace
1:00 Easy Pace
into 3 miles easy
Total: 7 miles
Mobility
Cool down with 3 minutes easier running/walking
3 minutes on the couch stretch per leg
***The run isn’t “over” until you finish your mobility***