Marathon Program

July 22nd Tuneup

July 22nd Tuneup


Let’s get after some hill repeats!

Hills challenge our cardiorespiratory system in a low-stress environment. In other words, the incline allows you to work hard without needing to drastically increase speed, thus reducing your chance of injury.

Dynamic Warm-up:

3 Rounds

    • 10/side high knees
    • 10/side butt kicks
    • 10 each direction carioca steps
    • 10/side lateral leg swings

Use this warm-up to get the heart rate up and the body moving through full ranges of motion so that you’re fully prepped to push up that hill.

Your Workout:

Find a moderate hill. 5% grade if on a treadmill. If outside, a hill that is “runnable” for a full 2 minutes.

5-10 Rounds

    • Run 2 minutes uphill at a 6/10 perceived effort (how hard the running feels to you on a scale from 1-10) on each hill repeat
    • Rest 2 minutes (or equal to working time) rest

*If your hill isn’t long enough to run up for 2 straight minutes, increase the number of intervals and match rest to the time it takes to run up once. Take your rest periods to walk/jog back down, catch your breath, etc.

Good luck!



We break up the monotonous forward motion of running with two lateral movements.

Your Workout:

3-5 Rounds

    • 1 minute speed skater jumps over an imaginary line
    • 1 minute rest
    • 1 minute mobile push-ups
    • 1 minute rest

Speed Skater notes:

Keep your hips level and your chest up.

Mobile Push-up notes:

Keep your core and butt tight. Breathe at the top of each push-up. Modify to a rolling push-up (off knees) or hold a plank if necessary. Quality over quantity!

*Modifications: If 1 minute is too intense, work for 30 seconds at a time instead of 1 minute. You’ll be up to 1 minute intervals in no time!


Bonus Challenge

It’s amazing how much we neglect our hips when we owe them so much for our running success!

Your Challenge:


    • Lie on your side, propping your head up on hand.
    • Tighten your core (belly button drawn into spine) and push your hips forward.
    • Bend bottom leg under you or leave extended for more of a challenge. Stack your other extended leg on top.
    • When your leg is extended behind you, be sure not to arch through the lower back


3 – 5 Rounds

    • 15 raises with extended top leg (toe pointed down) in front of bottom supporting leg.
    • 15 raises with extended top leg in back of supporting leg
    • 15 counter-clockwise circles with extended top leg.
    • 15 clockwise circles with extended top leg.
    • Flip and repeat everything on the opposite side with the other leg
    • Rest as needed.

Throw this one in a couple of times this week. We bet your running will feel better and more stable!

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