Marathon Program
Week 14 | Marathon Day 97
Distance Run
Time: 14-15 miles.Today’s long run is a little shorter than last weeks, but not necessarily easier. In fact, you’ll be battling a lot of fatigue today and will need to really focus on execution! Remember, you’re the boss so it’s ok to shorten this run if your body needs it!
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!
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
10
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
- 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!
Suggestion? One round: 10-20 leg swings, hip circles, arm swings and circles, and pushups, etc.
- Run
14-15 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!
Focus on your pacing and on your fueling strategy!
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
18 miles at Target Marathon Pace + 30sec/mile
Example: Target pace 8:00/mile. In workout run at a 8:30 in workout.
Total: 18 miles.
- 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.
Videos
- Long Run Warmup
1. Long Run Warmup
- Mobility
2. Couch Stretch
- Post Run Recovery
3. Legs Up Wall