Marathon Program

Week of June 27th

Week of June 27th

Run

Warmup:

• 30 Lateral Leg Swings

• 30 Forward/Backward Swing

• 30 Lunges

Run Drill:

Every 5 minutes:

• 10 high knees

• 10 butt kicks

• 10 high pulls

Mobility Exercise:

• Hip Extension (Lunge) + Heel Pull

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

STRENGTH

Warmup:

• Deep lunge + hamstring drive (10 each leg).

Strength:

3 Sets
• 1:00 Plank Hold
• 1:00 Squat Hold

Notes:

• OK to do plank from knees as well. Be sure to squeeze your butt though!

• OK to do squat hold with some assistance (holding onto chair/table/etc) or break up the minute into attainable time domains (example: 3×0:20 hold).

Mobility Exercise:

Foam roll TFL
• 2 min per side

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

Bonus Challenge

Bonus Mobility:

Wall adductor stretch (Inappropriate stretch)
• 3-4 minutes

Bonus Strength:

3 Sets
5 Man Makers
• Increase weight each set. If you cannot increase weight, increase speed!