Marathon Program
Week 9 | Marathon Day 57
Core Work & Restoration Training
The third month of BD? How time flies! Your consistent approach to your strength and movement is really (like really) starting to pay off. You’re going to need it as you see further challenges with increased volume and difficulty of movements.
Remember though…you don’t follow a plan. A plan follows you! So don’t be afraid to modify the rep scheme, swap movements if something is bothering you, revert back to what you could handle in BD1 or BD 2, and of course don’t forget to ask for our help online. Per usual, today’s another opportunity to practice and establish “good reps” with your breathing mechanics, so work on keeping those shoulders down and breathing through that belly in ALL movements.
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
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Week 10
11
Week 11
12
Week 12
13
Week 13
14
Week 14
15
Week 15
16
Today’s workout
- Warm up
Integrate breathing in with all movements.
3 rounds:
30” single leg balance (look around for challenge)
10 single leg sprawls
30” plank with wrist circles
3 rounds:
10 Lateral leg swings.
10 good mornings
10 good am + spinal rotation + arm swing
- Mainset
3 rounds:
10 squats 3” hold at bottom
10 reverse hand pushups
3 rounds:
10 sumo squats
10 knee twist to opposite elbows
3 rounds:
10 narrow squats
10 mountain climbers
Mobility
1-2 minutes chest/belly/upward dog stretch.
1-2 minutes elevated pigeon stretch.
1-2 minutes practice wheel or modified wheel