Marathon Program

Week 13 | Marathon Day 87

Strength Training

Time: ~45 minutes.
Today is the meat and potatoes part of of strength program. You will see old movements mixed with a couple new ones as well as more jump rope work. Harder lunge and squat variations are coming your way. Watch the videos to learn new movements, practice them, and one more thing…have fun!

 

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Today’s Workout

  • Warm up

    3 rounds:

    30” jumping or jump rope, alternating feet.

    10 hip circles each with with hip extension focus.

    10 plank walk outs with varied hand pushups.

    Next:

    3 rounds:

    10 opposite arm/opposite leg extensions from all fours.

    10 Straight leg circles each way from a plank

    10 Shoulder Passes with JR or towel + 10 Overhead Squats + 10 Sotts Press

  • Mainset

    3 rounds: 30”/30”/30”

    Squat jumps max reps

    Pushups max reps

    Rest

    3 rounds:

    10 Pistols or modified pistols (per leg)

    20 V Ups

    Rest

    3 rounds: 30”/30”/30”

    Bear Crawl 5m forwards, 5 m backwards

    Shoulder Touch Planks

    Rest

Mobility

2-4 minutes T Spine

2-4 minutes mob of choice

***The run isn’t “over” until you finish your mobility***

Videos

  • Warmup

    1. Jump Roping, Hip Circles & Plank Walk Outs

    2. Plank, Overhead Passes & Squats

  • Mainset

    3. Squat Jumps + Push-ups

    4. Pistols + V- ups

    5. Bear Crawls + Shoulder Touch Push-ups

  • Mobility

    6. Thoracic Spine + Choice Mobility