Marathon Program

February 25th Tuneup

February 25th Tuneup

Run


Let’s crush some hills, and squash our fear of them while we’re at it.

Your Workout:

Find a long “runnable” hill or set your treadmill to somewhere between a 5.0 and 8.0 incline. Before you start this, spend 10 minutes on a quality warm-up, including a light jog and dynamic drills of choice.

  • 3-minute run up the hill @ 5/10 perceived effort
  • Recover in a walk/jog back down (~2 minutes).
  • 2-minute run up the hill @ 6/10 perceived effort
  • Recover in a walk/jog back down (~2 minutes).
  • 1-minute run up the hill @ 7/10 perceived effort
  • Recover in a walk/jog back down (~2 minutes).

Repeat the above once or twice more.

Strength


Talk about a full body workout! 9 is the lucky number, this week.

Your Workout:

  • 9 weighted squats: 3 regular, 3 tempo (3 seconds down, 1 up), 3 with a hold at the bottom
  • 9 (per side) single-leg box jumps
  • 9 tricep dips
  • 9 (per side) leg raises in a side plank
  • 9 (per side) alternating plank rows
  • Repeat the above for 3-5 rounds, resting as needed.

Don’t forget to mobilize afterward or you’ll be extra sore!

Bonus


We’re building stability through the core, hips and ankles, using an unstable surface.

Your Mission:

  • Create an unstable surface that’s not dangerously high off the ground. A folded up yoga mat or towel is perfect.
  • Standing on the surface, accumulate 5 single leg toe touch + standing core twists on each leg.
  • Do this a few times this week! You’ll get more comfortable with each rep.

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