Marathon Program

Week 13 | Marathon Day 90

Distance Run

Time: 18-20 miles.
 

We kick things off today with your LONGEST distance run of the entire program. 18-20 miles for those of you preparing for marathon and beyond is a big but necessary ask! It’s definitely worth planning your run route, planning your fueling for the day, and figuring out if you can talk any willing friends to go out with you!

Enjoy the day, but stay focused on your breathing, posture, and technique 🙂

Remember those walk breaks work for runners of all levels and ability! Use them strategically to reset your breathing, your running posture, and your running technique!

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Workout

  • Warm up

    After 10 minutes of a breathe-focused running warmup stop for the following.

  • Get Moving

    What’s YOUR favorite warmup routine? Now’s time to craft what you like the best and what works for you the best! Remember our favorite suggestions!

    One round: 10-20 leg swings, hip circles, arm swings and circles, and pushups, etc.

  • Run

    18-20 miles at an easy to moderate pace. You should be able to pass the “talk test”!

    Run 50”/walk 10” or another run/walk interval that works for you!

    Short walk breaks act as a posture re-set. If you stick w this we guarantee you’ll feel more connected and less beat up after these runs!

    On these longer runs its important to hydrate. What’s your strategy for “carrying”?

  • Advanced Run

    Target Pace Long Run

    2 miles EZ, 2:00 Active Recovery
    8 miles (Target: Marathon Pace + 20sec/mile)
    2:00 Active Recovery
    6 miles (Target: Marathon Pace)
    2 miles EZ

    Miles: 18

  • Post Run Recovery

    10 minutes legs up wall!

Cool down & Mobility

3 minutes of easy jogging and walking.

2-3 minutes couch stretch per leg.

2-3 minutes per side of additional work from the bonus section.

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