Marathon Program

January 21st Tuneup

January 21st Tuneup


It’s a good week for a tempo run!

If you are new to this concept, don’t worry. This is a great introduction to “speed work” or learning to sustain a speed higher than that of your usual long-run slog. Specifically, we will get your body used to handling a higher heart rate and cadence for a longer period of time.

Your Workout:

  • 10-minute run @ “warm up” pace or @ 5/10 perceived effort
  • 20-minute run @ 7/10 perceived effort
  • 10-minute run @ “cool down” pace or 5/10 perceived effort

This is a 40-minute workout. In other words: there are no breaks between sections. Move consecutively from warm up to main set to cool down. 


Let’s get strong.

And no, we’re not just talking about getting a good sweat in. We’re talking about brute strength and increasing it for stronger, more efficient running.

Your Workout:

You’ll need a set of heavy-ish dumbbells. Pick a weight you can control, but heavier than you’d normally grab for a circuit workout. 

  • Perform 5-8 dumbbell deadlifts for quality.
  • Perform 5-8 squat-to-overhead-press with dumbbells for quality.
  • Perform 10 (total) plank rows with dumbbells for quality.
  • Rest as needed.
  • Repeat for ~4 rounds total.

* For more of a “cardio” version: grab lighter dumbbells, increase reps to 15/movement and shorten the rests.


Plank challenge re-test!

It’s a new year, so let’s act like it.

 Your Mission:

Make 3 attempts this week at a plank hold for max time.


  • Shoulders stack over the wrists.
  • Screw elbow pits forward so that shoulders and lats can provide support.
  • Squeeze belly and butt tight.
  • Don’t let hips drop.
  • Keep chin neutral and in line with the spine.


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