Marathon Program

March 18th Tuneup

March 18th Tuneup


The only variable this week is time. In other words: Can you keep your speed consistent over a variety of distances? Let’s find out 🙂

Your Workout:

After spending at least 5-10 minutes warming up…

  • 30-second run @ 8/10 perceived effort (how difficult the speed feels to you based on a scale from 1-10)
  • 1-minute rest
  • 45-second run @ 8/10 perceived effort
  • 1-minute rest
  • 60-second run @ 8/10 perceived effort
  • 1-minute rest
  • 75-second run @ 8/10 perceived effort
  • 1-minute rest
  • 90-second run @ 8/10 perceived effort
  • 2-minute rest before starting next round

Aim for 3 rounds total!


We’re kicking things up a notch this week! We’ll focus on both agility (quick feet) and core strength within functional movement. Don’t worry, it’s all explained above 🙂

*You’ll need a medicine ball (or something else soft and weighted) for this one!

Your Workout:

  • 10 x weighted squat toss
  • 10 x 20-meter shuttle run (10 meters forward and 10 meters backward=1 rep)
  • 10 x “tick-tock” (each side counts as 1 rep)
  • 10 x plank walk (5 in one direction, 5 in the other)
  • Rest as needed. Repeat for 3-5 rounds.

Food for thought: If you’re doing this workout on a day when you aren’t running (or doing much else in the way of activity) consider making this a longer workout (5 rounds, instead of 3)! In other words, adjust difficulty based on training volume for that day.

Bonus Challenge

All about those hips, this week! They do so much for you, and rarely do we get in there to unwind and “un-do”.

Your Mission:

Grab a lacrosse ball or something of similar size. Density of the object is up to you, based on your pain tolerance 😉

Place the object under one side of your glutes and roll back to support yourself on your elbow, so that the object is now under your hip. You’ve still got a foot on the ground to control how much pressure you’re applying.

Now, get to work! Use a mixture of deep breathing and movement with the leg that’s on top of the ball to work around the tight areas. In this version of soft tissue work, you’ll be using the ball to identify and stay on a “tight spot” and then move the limbs around that area to release tension and break up the tight tissue.

Your goal is at least 3 minutes of work on each side, 3 different times this week!

Watch your running transform (goodbye turned out duck feet!) as a result.