Marathon Program

Week 12 | Marathon Day 82

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

    What’s your hydration system? You need to practice now for race conditions, because as they say, nothing new on race day. Do you prefer carrying a water bottle, wearing a hydration pack, or maybe a hydration belt? You won’t know until you try and the BD3 program is a great place to test the waters (see what we did there ???? ).

  • Advanced Run

    4-6 miles easy.

    Shake, shake, shake it out ????

    Total: 4-6 miles


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.