Core Work & Restoration Training
Week 5 | Day 29Posture, Breathing, & Armswing Drills
Week 5 | Day 30Single Arm & Leg Strength Training
Week 5 | Day 31Tempo Intervals
Week 5 | Day 32Rest Sleep & Standing Challenge
Week 5 | Day 33Distance Run
Week 5 | Day 34Fun Run & Cross Training Day
Week 5 | Day 35Core Work & Restoration Training
Week 6 | Day 36Posture, Breathing, & Armswing Drills
Week 6 | Day 37Single Arm & Leg Strength Training
Week 6 | Day 38Tempo Intervals
Week 6 | Day 39Rest Sleep & Standing Challenge
Week 6 | Day 40Distance Run
Week 6 | Day 41Fun Run & Cross Training Day
Week 6 | Day 42Core Work & Restoration Training
Week 7 | Day 43Posture, Breathing, & Armswing Drills
Week 7 | Day 44Single Arm & Leg Strength Training
Week 7 | Day 45Tempo Intervals
Week 7 | Day 46Rest Sleep & Standing Challenge
Week 7 | Day 47Distance Run
Week 7 | Day 48Fun Run & Cross Training Day
Week 7 | Day 49Core Work & Restoration Training
Week 8 | Day 50Posture, Breathing, & Armswing Drills
Week 8 | Day 51Single Arm & Leg Strength Training
Week 8 | Day 52Tempo Intervals
Week 8 | Day 53Rest Sleep & Standing Challenge
Week 8 | Day 54Distance Run
Week 8 | Day 55Fun Run & Cross Training Day
Week 8 | Day 56Core Work & Restoration Training
Week 1 | Day 1Strength & Cross Training
Week 2 | Day 10Drills & Hills
Week 15 | Day 100Strength Training
Week 15 | Day 101Tempo Intervals
Week 15 | Day 102Rest & Pistol Challenge
Week 15 | Day 103Distance Run
Week 15 | Day 104Fun Run
Week 15 | Day 105Core Work & Strength Training
Week 16 | Day 106Drills & Hills
Week 16 | Day 107Strength Training
Week 16 | Day 108Tempo Intervals
Week 16 | Day 109Hill Intervals
Week 2 | Day 11Rest & Pistol Challenge
Week 16 | Day 110Distance Run
Week 16 | Day 111Fun Run
Week 16 | Day 112Rest Nutrition & Mobility
Week 2 | Day 12Distance Run
Week 2 | Day 13Fun Run & Cross Training Day
Week 2 | Day 14Core Work & Restoration Training
Week 3 | Day 15Posture, Breathing, & Pulling Drills
Week 3 | Day 16Strength & Cross Training
Week 3 | Day 17Hill Intervals
Week 3 | Day 18Rest Nutrition & Mobility
Week 3 | Day 19Posture, Breathing, & Pulling Drills
Week 1 | Day 2Distance Run
Week 3 | Day 20Fun Run & Cross Training Day
Week 3 | Day 21Core Work & Restoration Training
Week 4 | Day 22Posture, Breathing, & Pulling Drills
Week 4 | Day 23Strength & Cross Training
Week 4 | Day 24Hill Intervals
Week 4 | Day 25Rest Nutrition & Mobility
Week 4 | Day 26Distance Run
Week 4 | Day 27Fun Run & Cross Training Day
Week 4 | Day 28Core Work & Restoration Training
Week 5 | Day 29Strength & Cross Training
Week 1 | Day 3Posture, Breathing, & Armswing Drills
Week 5 | Day 30Single Arm & Leg Strength Training
Week 5 | Day 31Tempo Intervals
Week 5 | Day 32Rest Sleep & Standing Challenge
Week 5 | Day 33Distance Run
Week 5 | Day 34Fun Run & Cross Training Day
Week 5 | Day 35Core Work & Restoration Training
Week 6 | Day 36Posture, Breathing, & Armswing Drills
Week 6 | Day 37Single Arm & Leg Strength Training
Week 6 | Day 38Tempo Intervals
Week 6 | Day 39Hill Intervals
Week 1 | Day 4Rest Sleep & Standing Challenge
Week 6 | Day 40Distance Run
Week 6 | Day 41Fun Run & Cross Training Day
Week 6 | Day 42Core Work & Restoration Training
Week 7 | Day 43Posture, Breathing, & Armswing Drills
Week 7 | Day 44Single Arm & Leg Strength Training
Week 7 | Day 45Tempo Intervals
Week 7 | Day 46Rest Sleep & Standing Challenge
Week 7 | Day 47Distance Run
Week 7 | Day 48Fun Run & Cross Training Day
Week 7 | Day 49Rest Nutrition & Mobility
Week 1 | Day 5Core Work & Restoration Training
Week 8 | Day 50Posture, Breathing, & Armswing Drills
Week 8 | Day 51Single Arm & Leg Strength Training
Week 8 | Day 52Tempo Intervals
Week 8 | Day 53Rest Sleep & Standing Challenge
Week 8 | Day 54Distance Run
Week 8 | Day 55Fun Run & Cross Training Day
Week 8 | Day 56Core Work & Restoration Training
Week 9 | Day 57Posture, Breathing, & Pulling Drills
Week 9 | Day 58Strength & Cross Training
Week 9 | Day 59Distance Run
Week 1 | Day 6Tempo Day
Week 9 | Day 60Rest, Nutrition & Mobility
Week 9 | Day 61Distance Run
Week 9 | Day 62“Fun”?? Run & Cross Training Day
Week 9 | Day 63Core Work & Restoration Training
Week 10 | Day 64Posture, Breathing, & Pulling Drills
Week 10 | Day 65Strength & Cross Training
Week 10 | Day 66Tempo Day
Week 10 | Day 67Rest, Nutrition & Mobility
Week 10 | Day 68Distance Run
Week 10 | Day 69Fun Run & Cross Training Day
Week 1 | Day 7“Fun”?? Run & Cross Training Day
Week 10 | Day 70Core Work & Restoration Training
Week 11 | Day 71Posture, Breathing, & Pulling Drills
Week 11 | Day 72Strength & Cross Training
Week 11 | Day 73Tempo Day
Week 11 | Day 74Rest, Nutrition & Mobility
Week 11 | Day 75Distance Run
Week 11 | Day 76“Fun”?? Run & Cross Training Day
Week 11 | Day 77Core Work & Restoration Training
Week 12 | Day 78Posture, Breathing, & Pulling Drills
Week 12 | Day 79Core Work & Restoration Training
Week 2 | Day 8Strength & Cross Training
Week 12 | Day 80Tempo Day
Week 12 | Day 81Rest, Nutrition & Mobility
Week 12 | Day 82Distance Run
Week 12 | Day 83“Fun”?? Run & Cross Training Day
Week 12 | Day 84Core Work & Strength Training
Week 13 | Day 85Drills & Hills
Week 13 | Day 86Strength Training
Week 13 | Day 87Tempo Intervals
Week 13 | Day 88Rest Sleep & Standing Challenge
Week 13 | Day 89Posture, Breathing, & Pulling Drills
Week 2 | Day 9Distance Run
Week 13 | Day 90Fun Run- Next Level
Week 13 | Day 91Core work + Strength Training
Week 14 | Day 92Drills & Hills
Week 14 | Day 93Strength Training
Week 14 | Day 94Tempo Intervals
Week 14 | Day 95Rest & Pistol Challenge
Week 14 | Day 96Distance Run
Week 14 | Day 97Fun Run- Next Level
Week 14 | Day 98Core Work & Strength Training
Week 15 | Day 99Remember we have a hard enough time sitting upright and standing tall throughout our day without reverting to slumping, rounded shoulders, and poor breathing. Of course when this inevitably happens on our long runs it affects our arm swing, breathing, cadence, and foot strike…usually for the worse.
Long runs are great for the ability to chat with friends and tune out from the stressful world. Just make sure that you’re tuned in to YOUR BODY and how its feeling and moving. In fact, the more you practice this all important athletic skill, the better you get at it, and the more you can use it for better performances.
After 10 minutes of a breathe-focused running warmup stop for the following.
One round: leg swings, lunge, and hip circles
One round: inchworm push ups
Distance: 14-15 miles at an easy to moderate pace. You should be able to pass the “talk test”!
If you’re not following the marathon track, run at a shorter distance focused to your needs and race goals Reach out to us for further guidance here if you need it.
Progressive option: start S L O W. Towards the last 1/4 to 1/3 finish at target race pace.
Run/walk option: Run 50”/walk 10”.
Use these short walk breaks as a posture “reset”!
Progression Long Run
9 Miles EZ Immediately into..3 Miles Moderate
Notes:
• If you know what your target or relevant marathon pace is, target that pace for the final 3 miles instead of simply using effort guides.
3 minutes of easy jogging and walking.
2-3 minutes rolling out each foot.
~10 minutes recovery with feet up wall.
Bonus time on any other hot spots.