Marathon Program
Week 11 | Marathon Day 77
“Fun”?? Run & Cross Training Day
Not sure if this is still a fun run, but it is an important one as you’ll be learning to run on fatigued legs, especially after yesterday’s long run and a busy week of training.You WILL see some run drills incorporated into this run to keep you awake and alert and focusing on good movement.
Every 10 minutes you will visit some lateral shuffle and carioca and on other weeks some high knees and butt kicks.
Otherwise you still want a robust cross training day, getting some hills in hiking or bike riding or jumping in the pool for some quality laps.
Choose A Training Week
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1
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
8
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
15
Week 15
16
workout
- Today’s workout
Run: 7-9 miles. Every 10 minutes include 15 lateral shuffle and 15 carioca each direction.
Cross train: bike (hills), hike (hills), or swim (quality laps) for 60-90 minutes.
- Advanced Run
Easy Shakeout + Mechanical Speed Play
30-60 min EZ shakeout (30 min if you are feeling beat up)
Rest 5-10 min
3x200m
Rest 3 min between eachNotes:
• The 200m should be focused around restoring the spring-like feeling of running. High turnover, quick feet, powerful stride.
• Use whatever pace needed to feel this (usually will be around mile pace).Total: 6-7 miles
Mobility
There is no specified mobility work today but you know who you are if you need it, especially if you’re adding the fourth run in today.