Marathon Program

Week 7 | Marathon Day 48

Distance Run

Time: 10-12 miles or “long” for you..

We hope you did your homework in Building Distance 1 because this program picks up right where we left off!

Prepare and plan a new route, organize your running buddies, bring your hydration and nutrition, and settle in for covering some distance today!

Are you mentally in it? Or do you lose focus in predictable intervals? Is your breathing connected with your movement, are you able to keep those shoulders loose and relaxed, or do you let yourself tighten up and spiral into low performance territory?

Remember those walk breaks work for runners of all levels and ability! Use them strategically to reset your breathing, your running posture, and your running technique!

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  • Warm up

    After 10 minutes of a breathe-focused running warmup stop for the following.

  • Get Moving

    One round: 10-20 leg swings, lunges, hip circles, and inchworm pushups.

  • Run

    10-12 miles at an easy to moderate pace. You should be able to pass the “talk test”!

    Run 50”/walk 10”.

    Short walk breaks act as a posture re-set. If you stick w this we guarantee you’ll feel more connected and less beat up after these runs!

    On these longer runs its important to hydrate. What’s your strategy for “carrying”?

  • Advanced Run

    Double run day!

    Volume: 2×6-7 miles (or 2×50-60 minutes)

    First Run:

    5 Rounds

    8 min at Half Marathon Pace

    2 min EASY

    • No rest between rounds. Do not walk during the EASY sections.

    Rest at least 5 hours

    Second Run: 40 minutes EZ run

    Rest 3 min

    4×15 second stride outs

    NOTES: If you cannot manage a split run but can do a normal long run, adjust to do the following:
    80 min Run EZ

    20 min Run Moderate

    Coaches notes:

    Double runs (or split runs) are a great way to get the normal volume of the long run (or even a little more) while preserving the integrity of the run. In other words, it is easier for you to run like you mean it (good form, focused attention, etc) in two sections than it is for you if you did it all at once.

  • Post Run Recovery

    10 minutes legs up wall!

Cool down & Mobility

3 minutes of easy jogging and walking.

2-3 minutes seated hamstring deep smashing with a lacrosse ball.

2-3 minutes per side of additional work from the bonus section.