Marathon Program

February 4th Tuneup

February 4th Tuneup


Let’s break up that long run!

Your workout is simple:

Start with a 5-minute warm-up run @ 5/10 perceived effort.

  • Run for 40 minutes @ 6/10 perceived effort.
  • Every 4 minutes: run 1 minute @ 8/10 perceived effort.
  • Immediately after, return to 6/10 perceived effort.
  • Repeat to the end of 40 minutes.

Finish with a 5-minute cool down run @ 5/10 perceived effort.


We’ve got some fun movements in store this week. Some of them variations on old classics, some of them brand new!

Your Workout: 

  • 1 minute of low squat side shuffle
  • Rest 20 seconds.
  • 1 minute of pike walks/slides
  • Rest 20 seconds.
  • 1 minute of walking lunges with dumbbells
  • Rest 20 seconds.
  • 1 minute (30 seconds each leg) of single leg squats onto box, chair or bench
  • Rest 20 seconds.
  • 1 minute (30 seconds each leg) of single leg glute bridge raises
  • Rest 20 seconds.

Aim for 3-5 rounds total!

Bonus Mobility

Follow along with Coach Morgan for a feel-good mobility flow for the back and shoulders.

This one will stretch and strengthen you all at the same time, providing a great warm-up or cool-down for any run this week. Enjoy!

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