Marathon Program

April 6th Tuneup

April 6th Tuneup

RUN

Let’s take our running form back!

We’ll use drills and your perceived effort to get you back to running strong at a variety of speeds. Remember: your form is only as good as your ability to apply it to both your slowest and your fastest pace.

Your Workout:

5 rounds increasing run effort by 1/10 each round:

Example: Round 1 perceived effort at 5/10 (shown below), Round 2 30-second run at 6/10 perceived effort, and Round 5 ends at a 9/10 perceived effort.

    • 30 seconds of high knees immediately into 30-second run @ 5/10 perceived effort (how hard your run feels to you on a scale from 1-10)
    • 30 seconds of butt kicks immediately into 30-second run @ 5/10 perceived effort
    • 30 seconds of high skips immediately into 30-second run @ 5/10 perceived effort
    • 1-minute rest

 

STRENGTH

How optimally are your individual legs working for you when you run? Let’s find out!

Your Workout:

3-5 rounds for quality, not for time:

    • 10 reps per side single-leg deadlifts (Option to make them weighted if your form allows- meaning a nice strong core and a flat back.)
    • 10 reps per side single-leg hop forward and back
    • 10 reps per side single-leg hop side to side
    • 30-60 seconds per side overhead weighted single-leg balance

Up for a challenge? During the overhead weighted single-leg balance try closing your eyes, changing your focus to the ceiling/sky, or switching arms/legs

 

BONUS CHALLENGE

Time to test that plank!

How long can you hold a QUALITY plank for? 

Keys to a perfect plank:

    • Stack the wrists under the shoulders in a perfect vertical line
    • Stabilize the shoulders by keeping fingers and elbow pits pointed forward
    • Squeeze your glutes
    • Pull your belly button in toward your spine
    • Take any last tension out of your neck and shoulders by peeling your shoulders away from your ears
    • Start the clock!

 

Try this a couple of times this week – maybe once before a run, once after, once on a rest day. Write down your best time and we will re-test this in a few weeks!

Remember: We are your team! Post your results, comments, and questions in the private Facebook Group…just for you!