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!

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  • 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.