Marathon Program
Week 10 | Marathon Day 69
Distance Run
Again, distance over time today rules the roost! Don’t be afraid of those walk breaks. Done right you don’t actually get a break, but it does act as a pattern reset.
Remember 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.
Choose A Training Week
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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
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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
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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
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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
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Week 11
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Week 12
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Week 13
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Week 14
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Week 15
16
Workout
- Warm up
After 10 minutes of a breathe-focused running warmup stop for the following.
- Get Moving
One round: leg swings, lunge, and hip circles
One round: inchworm push ups
- Run
Distance: 15-16 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”!
- Advanced Run
Same.
Cool down & Mobility
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.
Videos
- Warmup
1. Warmup
2.Foot rolling
3. Legs up the wall