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.
Choose A Training Week
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- 6
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- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
1
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
6
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
7
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
8
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
10
Week 10
11
Week 11
12
Week 12
13
Week 13
14
Week 14
15
Week 15
16
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