Marathon Program

Week 9 | Marathon Day 61

Rest, Nutrition & Mobility

Today is a recovery and restorative day. By now you know just how important this day is for your big picture running lifestyle and success! It’s a day to move a little bit fore restoration purposes, but not moving too much to tax you mentally or physically in anyway.

Your squatting has improved by now that you’re ready for the ultimate challenge…testing and improving your overhead squat.

Remember, no overuse injury comes out of “no where”. Continue to listen to that body of yours by rolling out body parts that don’t necessarily hurt. Remember, healthy tissue should feel pressure but no pain. If you are a little sensitive in an area it’s a good sign you’re in a “pre-injured” state and need to do a little extra work!

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  • Hydration

    We discuss the phenomenon of cardiac drift, i.e. the incredible relationship between your hydration levels, blood plasma volume, body temperature, heart rate, and running performance.

  • Advanced Run

    4-6 miles Easy.

    • This is an optional run if you are feeling up for it! Don’t force yourself to run today though. Remember, the long run is much more important that this optional run!

    Total: 4-6 miles


Practice different variations of the OHS. How deep can you go? Do you lose your shoulders or your knees?

What’s your limiter and spend additional time working on that body part. For example, if your ankles are stiff (a common problem), revisit calf smashing, and the banded ankle distraction exercises you see in the injury prevention video series.