Marathon Program
Week 13 | Marathon Day 89
Rest Sleep & Standing Challenge
By now you KNOW the benefits of regular recovery. For those of you that have taken a disciplined approach to this day, you’ll notice that your other runs are improving, you’re still feeling energized in your training, and sickness, injury, and burnout are all kept down to a minimum.
If you happened to have (ahem) let a little extra training sneak in that’s ok too. In this last month, your rest and recovery will really make a difference for a strong finish!
We will also discuss important pre-race strategies for food and fueling and pacing in the weeks ahead.
Remember to use today to mobilize what’s tight and also to dive into our mobility challenge. This month it’s the ULTIMATE challenge: pistol squats 
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
12
Week 12
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Week 13
14
Week 14
15
Week 15
16
Workout
- Pre-Race Strategies
By now you’ve all developed your favorite “go-to” meals to eat before and after your runs and more importantly the products you like to us on your runs, especially on the long runs. It’s equally important though to do your research and figure out what products are going to be offered on your race course so you can begin to practice using those products as well.
Also…how many aid stations are on the course? Do you like/agree with the aid station products? If they don’t work, how will you carry the food you need on race day?
- Pistol Challenge
The pistol is the deepest single leg squat there is, requiring the most range of motion in the ankle, knee, and hip. In this first attempt you are going to practice by squatting down as low as you can with your heels and big toes pressed together. Can you squat down pain free? Do you need to hold onto something for balance?
Spend a few minutes playing around with this position. You may need to mobilize further just to be able to get into this deeper squat, so don’t be afraid to do that too!
- Advanced Run
4-6 miles easy.
Friday easy run is a time to enjoy running and get ready for your long run!
Total: 4-6 miles.
Mobility
10+ minutes working on something (because we all need a little work on something extra!)
Videos
- Pistols
1. Pistols