Marathon Program

August 19th Tuneup

August 19th Tuneup



First things first, you have to warm-up! Try these fun warm-up ideas.

In order to run fast, you’ve got to practice running fast!

Your Workout:

6 – 8 Rounds (depending on your desired difficulty of the workout)

    • 400 meter run (.25 miles if not on a track) at an 8-9/10 perceived effort
    • Rest 2-3 minutes (you can walk, jog, or stand still. We encourage you to keep your body moving in some way

Remember: higher speed tends to come with a greater risk of injury. Put lots of value into your warm-up and hang onto that proper run form, start to finish!



What better way to build speed than with powerful and explosive movements?

Your Workout: 

3 – 4 Rounds

    • For distance: 10 long jumps to or past a target on the ground
    • For height: 10 high jumps up to or past a target on the wall
    • For height & distance: 10 box jump-overs
    • Rest as needed


    • Land as softly as you can keeping your core engaged
    • Keep knees behind toes on all take-offs and landings
    • Use your arms and hips to generate maximum power
    • If a hard box is too daunting, use something softer, or lower, as your object to jump over.


Bonus Plank Challenge

Time to re-test that plank hold!

    • Hold your best plank for as long as you can

Very Important: the clock stops once you are no longer able to hold the plank with good form!

Record (and share) your time!

Challenge yourself to a few attempts this week. Remember to try it at different times: once before a workout, once after, once on a rest day, etc.

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