Marathon Program

August 26th Tuneup

August 26th Tuneup

Run

This one’s called the “1-2-3”

All you’ll need is a track or a stretch of road/trail that equates to 400 meters or .25 miles.

Your Workout

(Whoops! I misspoke in the video. Please do the workout as listed below.)

1 – 2 Rounds (1 round = 3 miles total. Repeat depending on personal abilities)

    • Run 1 lap around the track (.25 miles if not on the track) @ a 7/10 perceived effort. This should be a hard but controlled effort
    • Walk or jog for 1 lap recovery.
    • Run 2 laps around the track @ a 7/10 perceived effort.
    • Walk or jog for 2 laps recovery.
    • Run 3 laps around the track @ a 7/10 perceived effort.
    • Walk or jog for 3 laps recovery

If doing 2 rounds, rest 3 minutes between rounds

Beginner modification: Substitute 1 minute efforts for the 400 meter/.25 mile runs.

 

Strength

Three movements guaranteed to get your entire body fired up!

Your Workout

Find a box or bench of a challenging height (start at 12 inches and move up from there).

3 Rounds

    • 16 alternating step-ups (Challenge yourself to load only the hamstring and glute of the front leg, creating little to no push-off from the back leg. Perform these slowly)
    • 15 box jumps from a squat (Stand up fully at the top and squeeze those glutes)
    • 5-7 single leg push-ups per side (Push-up modification: Go down in a full push-up with legs extended and come up with the knees on the ground)
    • 90 seconds rest
  • Rest about 3 minutes before starting the next round

 

Bonus Challenge

A simple, pre or post-run yoga flow. We love this one.

Yoga Flow

Work through this anywhere from 5-10 times on each side. Transition from each pose to the next being sure to breathe.

    • Plank (shoulders directly over wrists; keeping belly and butt tight)
    • Runner’s lunge left side
    • Spinal twist while extending left hand toward the sky/ceiling
    • Hamstring stretch left side
    • Reverse Warrior pose (Warrior pose with a backbend)
    • Hamstring stretch left side
    • Runner’s lunge left side
    • Spinal twist while extending left hand toward the sky/ceiling
    • Runner’s lunge left side
    • Plank
    • Repeat entire sequence on right side

I’ve said this before: Be sure to breathe. Don’t hold your breath!

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