Marathon Program
Week 10 | Marathon Day 66
Strength & Cross Training
The third month of your strength training continues. You’ll see some newer stuff layered onto some already familiar moves you’ve seen and will always continue to see. The classics are the “classics” for a reason!
The one new piece of equipment you’ll need will be a jump rope, but you can easily get the foot strengthening benefits of jumping by wait for it…jumping! We’re also introducing more shoulder and overhead mobility work! If you can’t hunt down a PVC pipe or broomstick, go ahead and grab a sweatshirt or a towel.
Choose A Training Week
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
1
Week 1
2
Week 2
3
Week 3
4
Week 4
5
Week 5
-
Core Work & Restoration Training Week 5 | Day 29
-
Posture, Breathing, & Armswing Drills Week 5 | Day 30
-
Single Arm & Leg Strength Training Week 5 | Day 31
-
Tempo Intervals Week 5 | Day 32
-
Rest Sleep & Standing Challenge Week 5 | Day 33
-
Distance Run Week 5 | Day 34
-
Fun Run & Cross Training Day Week 5 | Day 35
6
Week 6
-
Core Work & Restoration Training Week 6 | Day 36
-
Posture, Breathing, & Armswing Drills Week 6 | Day 37
-
Single Arm & Leg Strength Training Week 6 | Day 38
-
Tempo Intervals Week 6 | Day 39
-
Rest Sleep & Standing Challenge Week 6 | Day 40
-
Distance Run Week 6 | Day 41
-
Fun Run & Cross Training Day Week 6 | Day 42
7
Week 7
-
Core Work & Restoration Training Week 7 | Day 43
-
Posture, Breathing, & Armswing Drills Week 7 | Day 44
-
Single Arm & Leg Strength Training Week 7 | Day 45
-
Tempo Intervals Week 7 | Day 46
-
Rest Sleep & Standing Challenge Week 7 | Day 47
-
Distance Run Week 7 | Day 48
-
Fun Run & Cross Training Day Week 7 | Day 49
8
Week 8
-
Core Work & Restoration Training Week 8 | Day 50
-
Posture, Breathing, & Armswing Drills Week 8 | Day 51
-
Single Arm & Leg Strength Training Week 8 | Day 52
-
Tempo Intervals Week 8 | Day 53
-
Rest Sleep & Standing Challenge Week 8 | Day 54
-
Distance Run Week 8 | Day 55
-
Fun Run & Cross Training Day Week 8 | Day 56
9
Week 9
10
Week 10
11
Week 11
12
Week 12
13
Week 13
14
Week 14
15
Week 15
16
Today’s Workout
- Warmup
3 rounds:
jump rope 30 seconds.
12 pendulum lunges
12 progressive plank walk outs
3 rounds:
12 squat to good mornings
12 leg circles each way from plank position
12 Shoulder Passes with JR or towel
12 Overhead Squats
- Main set
3 rounds: 40”/40”/40”
Squat jumps with a 3” hold at bottom (challenge: jump higher, hold bottom longer)
Pushups with a 1-3” hold at bottom
Rest
3 rounds:
24 Step ups 3” on way down
35 Hollow rocks
Rest
3 rounds: 40”/40”/40”:
Jumping lunges
Feet together burpees
Rest
Mobility
2-4 minutes triceps and lats
2-4 minutes mob of choice