Marathon Program

January 14th Tuneup

January 14th Tuneup


This week we’re using our recovery periods to build endurance. We’ll aim to not let the heart rate get too high on the runs or too low on the recoveries. This workout is best done on a nice, flat stretch of road or on the treadmill.

Your Workout:

  • 2-minute run @ 7/10 *perceived effort
  • 30-second jogging recovery 
  • 90-second run @ 7/10 perceived effort
  • 1-minute jogging recovery
  • 1-minute run @ 8/10 perceived effort
  • 30-second jogging recovery
  • 30-second run @ 8/10 perceived effort
  • 2-minute jogging recovery (can be slower than other rests)

Repeat the above for 2-4 rounds. On the recoveries, walk instead of jog, only as needed. 

*Perceived effort = how hard the speed of the run feels to you on a scale from 1-10.


All Tabata, this week!

If you’re new, Tabata workouts are a method of high-intensity interval training. All you really need to know is: 20 seconds of work, 10 seconds of rest.

Your Workout:

  • 20 seconds of jumping lunges
  • 10-second rest
  • 20 seconds of mountain climbers
  • 10-second rest
  • 20 seconds of low squat pulses
  • 10-second rest
  • 20 seconds of straight-arm to elbow plank switches
  • 10-second rest
  • 20 seconds of jumping jacks
  • 10-second rest
  • 20 seconds of sit-ups
  • 10-second rest

Repeat the above for 4 consecutive rounds, or 12 minutes total. 

Bonus Challenge

Let’s give those calves some love!

Tight calves can affect our running form and put excess strain on our knees and feet. Keeping them loose will allow for a full range of motion in our running, thus preventing injury along the chain.

Part A)

2 minute/leg calf smash using your favorite lacrosse ball, coffee mug, foam roller, etc.

Part B)

2 minute/leg banded calf stretch using a theraband, towel, long-sleeved shirt, etc.

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