Marathon Program
Week 14 | Marathon Day 94
Strength Training
Time: 45 minutes.Your legs are cooked from training, and you may be tired or stressed from the week. Well lucky for you this workout is designed to re-balance your body and make you feel good! You are the boss of your workout, so if you need to scale challenging exercises to do them well, then scale. Do not sacrifice quantity for quality.
Choose A Training Week
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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
Workout
- Warm up
3 rounds:
40” jumping or jump rope, alternating feet.
12 hip circles each with with hip extension focus.
12 plank walk outs with varied hand pushups.
Next:
3 rounds:
12 opposite arm/opposite leg extensions from all fours.
12 Straight leg circles each way from a plank
12 Shoulder Passes with JR or towel + 10 Overhead Squats + 10 Sotts Press
- Mainset
3 rounds: 40”/40”/40”
Squat jumps max reps
Pushups max reps
Rest
3 rounds:
12 Pistols or modified pistols (per leg)
24 V Ups
Rest
3 rounds: 40”/40”/40”
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***