Marathon Program

Week 14 | Marathon Day 92

Core work + Strength Training

Time: ~45 minutes.
Today we are going to see a little more volume and slightly more challenging movements. Do not panic! Instead move mindfully and do your best with the movements, don’t just rush through with sub par form.  Yes single leg burpees, shoulder touch push-ups, and one arm plank raises are a thing. You’ll not only get to know them real well this next month but you’ll see quickly just how well they translate to faster, stronger, more injury free running.

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Today’s Workout

  • Warm up

    3 rounds:

    40” leg swings

    12 single leg burpees (total, alternate feet)

    40” hollow rock

    3 rounds:

    40” arm swings

    12 wide squats + good morning

    40” arch rocks

  • Mainset

    3 rounds:

    12 lateral lunges (per side)

    12 side plank pushups (total)

    3 rounds:

    12 walking lunges (per side)

    12 1 arm plank raises (per side)

    3 rounds:

    12 SL Deadlifts

    12 Shoulder Touch Pushups

Mobility

1-2 minutes knee twist/spine rotation

1-2 minutes elevated pigeon stretch.

3+ minutes squat hold

Videos

  • Warmup

    1.  Leg Swings, Single Leg Burpees & Hollow Rocks

    2. Arm Swings, Wide Squat + Good Mornings & Arch Rocks

  • Mainset

    3. Lateral Lunges & Side Plank Push-ups

    4. Walking Lunges & Single Arm Plank Raises

    5. Single Leg Deadlifts & Shoulder Touch Push-ups

  • Mobility