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!
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
14
Week 14
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Week 15
16
Workout
- 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.
Mobility
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.
Videos
- Recovery Videos
1. Overhead Squat Challenge!