Marathon Program

June 17th Tuneup

June 17th Tuneup

RUN

This week we’re working on our recovery. More specifically, how quickly and efficiently we can recover.

Your Workout:

      • Run 30 seconds, rest 90 seconds
      • Run 40 seconds, rest 80 seconds
      • Run 50 seconds, rest 70 seconds
      • Run 60 seconds, rest 60 seconds
      • Run 70 seconds, rest 50 seconds
      • Run 80 seconds, rest 40 seconds
      • Run 90 seconds, rest 30 seconds

*For every run, you’ll find a perceived effort (how hard it feels¬†to you) of 7 out of 10. Faster than a jog, but not an all-out sprint.

This workout will help boost oxygen handling and help you become more comfortable in the recovery phase. So let’s “breathe through it” and get stronger together.

STRENGTH

This week we use plyometric work to get you running faster and smoother. We also threw in some core work because… could there ever really be enough?

Your Workout:

You’ll need to make a “t” or cross on the ground, to use as your jumping obstacle. Draw it with chalk or use mobility bands/ropes/etc.

3 Rounds of: 

      • Two foot “T jump”:5 times around (forward, sideways, backward, sideways counts as once around) clockwise
      • 5 times counter-clockwise.
      • 30-secs plank hold
      • Single Leg (right leg) “T jump”: 5 times clockwise, 5 times counter-clockwise.
      • 30-secs right side plank hold
      • Single Leg (left leg) “T jump”: 5 times clockwise, 5 times counter-clockwise.
      • 30-secs left side plank hold

Rest as needed!

Bonus Mobility

With all those intervals and “T jumps” you’re going to need to unwind and pacify those sore muscles.

We combine a runner’s lunge with a hamstring stretch in a dynamic movement.

Your Workout:

      • 5-7 repetitions on each leg. Move slowly and pause at the sticky spots for a few deep breaths.

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