Marathon Program
Week 15 | Marathon Day 99
Core Work & Strength Training
Time: ~45 minutes.
YOU are in the driver’s seat today. As the volume increases, it is your job to choose form and quality to get the most out of this workout. These movements translate to your running so make them good!
Remember it’s easy to go through the motions or to skip this day altogether. But trust us, today’s where you lay the foundation for a strong connected body than can handle all the tough running in the weeks ahead! Breathe, breathe, breathe and have fun!
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
Today’s workout
- Warm up
4 rounds:
30” leg swings
10 single leg burpees (total, alternate feet)
30” hollow rock
4 rounds:
30” arm swings
10 wide squats + good morning
30” arch rocks
- Mainset
4 rounds:
10 lateral lunges (per side)
10 side plank pushups (total)
4 rounds:
10 walking lunges (per side)
10 1 arm plank raises (per side)
4 rounds:
10 SL Deadlifts
10 Shoulder Touch Pushups
Mobility
1-2 minutes knee twist/spine rotation
1-2 minutes elevated pigeon stretch.
3+ minutes squat hold