Marathon Program
Week 5 | Marathon Day 31
Single Arm & Leg Strength Training
Time: ~45 minutes.
Yes single leg burpees, shoulder touch pushups, and broad jumps are a thing. You’ll not only get to know them real well this next month but you’ll see quickly just how well they translate to faster, stronger, more injury free running. If anything feels too advanced, remember you can always brush up on your strength with the movements we did in Building Distance 1.
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
Today’s Workout
- Warmup
3 rounds: 15″ jogging in place, 15″ skipping, 15″ sprawls, and 15″ of rest
1 round: lateral lunge warmup & hip circles
1 round: arm clasps forwards and backwards & 3 shoulder rotators
- Main set
4 rounds: 10 Jumping Lunges and 10m bear crawl forwards and backwards
4 rounds: 10m burpee/broad jumps and 10m forwards/backwards bear crawl
4 rounds: 10 single leg burpees (5 L, 5R) + 10 step ups (higher step or with weight).
4 rounds: 4 x 10 Shoulder touch pushups (touch, touch, pushup) + 10 box jumps (try a higher box!)
Mobility
4 minutes glute rolling and smashing
4 minutes thoracic spine (T spine) and shoulds
Videos
- Warmup
1. Jog in place & Skipping & Sprawls
2. Lateral Lunge & Hip Circles
3. Arm Claps & Shoulder Rotators
- Mainset
4. Jumping Lunges + Bear Crawl
5. Burpee/Broad Jumps & Bear Crawl
6. Single Leg Burpees & Step Ups
7. Shoulder Touch Pushups & Box Jumps
- Mobility
8.Glute Rolling & Thoracic Spine Rolling