Marathon Program

March 11th Tuneup

March 11th Tuneup

Run


Two main things to focus on this week: top-end speed and efficient recoveries.

In other words, can you hit your highest speed but control your breathing enough to stay in a jog (as opposed to a complete stop or walk) between intervals?

Your Workout:

As always, start with a quality warm-up and finish with a solid cool-down. 

  • 60-second run @ 7/10 perceived effort
  • 30-second jogging recovery
  • 50-second run @ 8/10 perceived effort
  • 40-second jogging recovery
  • 40-second run @ 9/10 perceived effort
  • 50-second jogging recovery
  • 30-second run @ 10/10 perceived effort
  • 60-second jogging recovery
  • 40-second run @ 9/10 perceived effort
  • 50-second jogging recovery
  • 50-second run @ 8/10 perceived effort
  • 40-second jogging recovery
  • 60-second run @ 7/10 perceived effort
  • 30-second jogging recovery

Repeat the above for 2-3 total rounds.

Strength


Grab a workout buddy for this one! Your buddy doesn’t have to be at the same athletic level as you, as we’ve got modification options for all movements 🙂

Your Workout:

You’ll need one medicine ball (10+ lbs preferably). 

  • 15/side Russian twists with medicine ball (30 total for each person)
  • 5/side push-up + high five (10 total for each person)
  • 15/side squat + lateral medicine ball throw (30 total for each person)
  • 30 varied leg tosses per person
  • Repeat the above for 3 total rounds, resting as needed. 

Bonus


There’s never a bad time for the couch stretch! Consider this one of your most powerful tools in opening up your hip flexors, as well as releasing the quads and smaller muscles around the knees.

This one will also set you up for better form on your next run…a.k.a. less room for injury!

Your Mission:

Grab something cushioned to put under your supporting knee. A mat, towel or piece of clothing will work fine. You’ll also need a small area of a wall or bench. 

After your run, spend 2 minutes/leg in one of the 3 variations of the couch stretch! Remember that as one variation starts to feel “easier”, challenge yourself to take a stab at one of the other variations for a deeper stretch.