Marathon Program

Week 11 | Marathon Day 75

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

    Water, electrolytes, sports drinks…oh my! All of these fluids have a purpose in your training, the key is to know when to use them and why. Racing soon? It is imperative to research what will be provided on the course and try them out before race day to see if they agree with you gut.

  • Advanced Run

    Optional 4-6 miles Easy.

    Today is a good day to take it easy. The workouts this week and the volume of last week may have left you working pretty hard! If you need a pure rest day, take it.


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.