Marathon Program

June 10th Tuneup

June 10th Tuneup

Run

Warmup

    • 0:30 Side Squats
    • 0:30 Leg Swings (each leg)
    • 0:30 Foot Rolls (each foot)
    • 0:30 Squats

Workout

Up and down endurance AKA Hill Repeats.

Find a good, long hill and start with a 30-45 min easy run, into…

    • 0:30 run up
    • 1:00 run up
    • 1:30 run up
    • 2:00 run up
    • 2:30 run up
    • 3:00 run up

Notes:

• Your job, immediately following an easy 30-45 min run, is to perform hill repeats.

• Starting at 0:30, run smooth and consistent up the hill then, right back to where you started. There is no rest between up and down.

• To repeat, you will not rest at the bottom of the hill. You go right back up! Add 30 seconds of running uphill to the amount you ran previously.

Mobility Exercise

    • Standing TFL Massage

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

STRENGTH

Warmup

    • 5 Standing Hip Circles (move slowly and smoothly)
    • 5 Forward Fold to Plank Walk-Out

Workout

3 Rounds:

    • 1:00 Marching Plank, Rest 1:00
    • 1:00 Reverse Lunges, Rest 1:00
    • 1:00 DB Push Press, Rest 1:00

*To increase challenge across the sets, add weight to the Reverse Lunges and adjust the weight of the Push Press.

Mobility Exercise

    • 1:00 Thoracic Reach Through
    • 1:00 Cobra Presses
    • 1:00 Scorpions

*Repeat as desired.

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

Bonus Challenge

Bonus Mobility

    • Straight Knee Calf Stretch (Accumulate 2:00 on each leg)

Bonus Strength

2-3 Rounds:

    • 1:00 Single Leg Floor Touches (see how many different spots you can touch!)
    • 1:00 Marching Deadbugs (keep low back flat on the ground!)
    • 1:00 Weighted Side Squats (weight acts as a counterbalance)
    • 1:00 Marching Deadbugs (keep low back flat on the ground!)
    • 1:00 Weighted Side Squats (weight acts as a counterbalance)