Marathon Program

Week 9 | Marathon Day 58

Posture, Breathing, & Pulling Drills

Time: 35-55 minutes.
The deep dive into your running mechanics continues! Remember, we’re not reinventing the wheel here, but we are prioritizing quality time focusing on quality movement and running!

The upper body is SO important you’ll be spending more time with your arm swing. These next few weeks will not only underscore the importance of a relaxed fluid arm swing, but of conditioning in the upper body with that swing as well! So get ready for some standing sprints!

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Week 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 in through your nose, out through your mouth.

    Warm up run for 10 minutes. The first 5 minutes should feel light, quick, and easy, but still focused. The next 5 minutes kick up the pace notch to a moderate pace.

    Continue to breath through your belly as much as possible. Can you connect your breathing with your cadence? Can you continue to breathe through your nose, and out through your mouth?

  • Get Moving

    By now we don’t need to convince you to warming up anymore. Right??? This simple approach to your dynamic warmup continues, but feel free to add or incorporate other moves that really speak to you. Remember, YOU are in charge at the end of the day ????

    Bend & Touch: stop running and continue warmup with a bend over and touch and reach back.

    Side Bend: side to side bend.

    Hips: follow with 5 high kick + lateral lunge in each direction.

  • Drills

    The standing sprint arm drill is the main focus for today, but feel free to revisit and incorporate some of the drills we worked on in BD1.

    Standing Arm Sprint: 4 rounds of 30 arm swings each side. Alternate rounds with left foot forward + right foot forward.
    REVISIT: (revisit BD1 for videos)

    Leg swing + Pull: this drill involves a standing leg swing + Pull. 10 each side.

    Pulling: 5 rounds: 30 meters run, pull 10 times on the right, pull 10 times on the left.

    As you pull your leg up, focus on being as tall and relaxed as possible. The taller and more relaxed the easier it is to pull!

  • Run

    Run the remainder of the time at a steady to moderate pace. Every 5 minutes include 10 arm swings on each side.

  • Advanced Run

    Perform Drills, then…

    Broken Tempo

    5 Sets

    6 min On

    1 min Off

    Rest 3 min

    2 miles easy

    Notes:

    • You will try to find the fastest sustainable pace for your “On” segment across the entire 35 minutes.

    • The “Off” segments will be easy-moderate paced runs. This pace should be far from your “On” segment, but also far from a shuffle. Think mid season Long Run pace.

    Total: 7-8 miles

Cooldown & Mobility

Cool down with 3 minutes easy running or walking

2 minutes on hamstring rolling per leg

***The run isn’t “over” until you finish your mobility***

Videos

  • Warmup

    1. Bend & Touch + Side Bends

    2. High Kick & Lateral Lunge

  • Drills

    3. Arm Swings

  • Mobility

    4. Hamstring Rolling

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