Marathon Program
Week 5 | Marathon Day 33
Rest Sleep & Standing Challenge
Today is where you really get better. It’s hard to slow down in this world, but if you can learn how to do this well even once a week you’ll see the benefits extend way past running. So sorry, tell your friends you have to sleep in, skip that sweat-soaked SoulCycle class, and catch up on a little light reading.
Don’t worry though. We haven’t left you without anything to do. Each week we’ll be talking about a different aspect our favorite recovery-related topic: sleep!
Remember also people. OWN YOUR SH*T! The only effort you should exert today should be on ironing out all those hidden kinks in the body BEFORE they become a major problem.
Mobility is key to consistency, and consistency is key to a successful and fun running lifestyle.
Choose A Training Week
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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
- Sleeping Habits
How much exactly do you sleep each night? Now take 30-60 minutes off of that because in reality that’s probably where you’re really at (that’s right: I like to myself too). Do you know how much of an affect your sleep has not only on your running but on your overall quality of life?
- Standing Challenge
How much do you spend sitting throughout the day? Can you spend less time sitting? Can you set up a standing desk and work standing for 60 minutes a day this week? If you cannot, can you take a 10 minute standing/working break every hour?
- Advanced Run
Easy 3-5 miles. Optional.
If you feel good, go get em! Take the day off if you feel you need it. Remember, tomorrow is your long run!
Mobility
3+ minutes quad rolling
5+ minutes working on something (because we all need a little work on something extra!)
Videos
- Quad Rolling
1. Quad Rolling