Marathon Program

June 18th Tuneup Workouts!

June 18th Tuneup Workouts!

Happy Father’s Day to all dads!



2 Rounds

15 Knee Drives To Target

10 Air Squats

8 Leg Swings

Run Workout:

Metronome Running Lesson

In today’s workout, I want you to use a metronome.

My favorite metronome app for this is here ( This will just beep at you. Set it to 85-90 BPM. That beep corresponds to one leg.

If you would rather run to music, try using Spotify:

  • Search “Running” on the mobile app.
  • Scroll down to “Genres & Moods” and select “Running”
  • Choose any playlist you want in there.
  • It will ask you to start running to detect your tempo. Do this if you want to know what your normal cadence is.
  • Then adjust the “Steps/Min” to something between 170-180 SPM!
  • Have fun running to the beat!

Your workout: Run 3-5 miles with a metronome set to 170-180 SPM/BPM (steps/beats per minute)!

Metronomes are wonderful tools for dialing in an appropriate cadence. And this is a vital step to making running form stronger and more efficient. Typically we see folks with over-striding patterns, and adjusting cadence is a simple remedy to bring things into a more efficient and optimal place.

Mobility Exercise:

Lacrosse Ball (or any massage tool) on Feet

• As long as you want!

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



2 Rounds

10 Press To Cobra

8 Single Leg Deadlifts (unweighted) each leg


3 Sets

1:00 DB Hang Power Clean + Push Press

Rest 0:30

1:00 Reverse Lunge Steps (add weight as needed)

Rest 0:30

1:00 Grasshoppers

Rest 0:30

Mobility Exercise:

Suprapatellar Pouch Massage

• 2-3 minutes exploring. Massage by flexing and extending knee with pressure on sensitive areas.

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

Bonus Work

Use this workout to spice up your week. This workout can be done any day and should not make you sore for running!

Bonus Mobility:

20 Reps of Hand Anchored Squat Hold + Hamstring Extension. Take your time!

Use this weeks workouts to both wake up your glutes and build strong and resilient ankles!

Bonus Strength:

3 Sets

1 Glute Bridge Complex

• 0:30 Glute Bridge + 2 x 0:15 Single Leg Glute Bridge + 0:30 Glute Bridge

Rest as needed.

1:00 DB Single Leg Balance (each leg)