Marathon Program

March 30th Tuneup

March 30th Tuneup


Let’s get after some hill repeats!

Hills challenge our cardiorespiratory system in a low-stress environment. In other words, the incline allows you to work hard without needing to drastically increase speed, thus reducing your chance of injury.

Dynamic Warm-up:

3 Rounds

    • 10 high knees per side
    • 10 butt kicks per side
    • 10 each direction carioca steps
    • 10 lateral leg swings per side

Use this warm-up to get the heart rate up and the body moving through full ranges of motion so that you’re fully prepped to push up that hill.

Your Workout:

Find a moderate hill. 5% grade if on a treadmill. If outside, a hill that is “runnable” for a full 2 minutes.

5-10 Rounds

    • Run 2 minutes uphill at a 6/10 perceived effort (how hard the running feels to you on a scale from 1-10) on each hill repeat
    • Rest 2 minutes (or equal to working time) rest

Note: If your hill isn’t long enough to run up for 2 straight minutes, increase the number of intervals and match rest to the time it takes to run up once. Take your rest periods to walk/jog back down, catch your breath, etc.

Good luck!



We break up the monotonous forward motion of running with two lateral movements that can be done just about anywhere!

Your Workout:

3-5 Rounds

    • 1-minute speed skater jumps over an imaginary line
    • 1-minute rest
    • 1-minute mobile push-ups
    • 1-minute rest

Speed Skater notes: Keep your hips level and your chest up.

Mobile Push-up notes: Keep your core and butt tight. Breathe at the top of each push-up. Modify to a rolling push-up (off knees) or hold a plank if necessary. Quality over quantity!

*Modifications: If 1 minute is too intense, work for 30 seconds at a time instead of 1 minute. You’ll be up to 1-minute intervals in no time!



It’s amazing how much we neglect our hips when we owe them so much for our running success!

Your Challenge:


    • Lie on your side, propping your head up on hand.
    • Tighten your core (belly button drawn into the spine) and push your hips forward.
    • Bend bottom leg under you or leave extended for more of a challenge. Stack your other extended leg on top.
    • When your leg is extended behind you, be sure not to arch through the lower back


3 – 5 Rounds

    • 15 raises with extended top leg (toe pointed down) in front of bottom supporting leg.
    • 15 raises with extended top leg in back of supporting leg
    • 15 counter-clockwise circles with extended top leg.
    • 15 clockwise circles with extended top leg.
    • Flip and repeat everything on the opposite side with the other leg
    • Rest as needed.

If you are currently battling a running injury like Plantar Fasciitis, then try to fit this in a few times per week. It will help address any imbalances in your stabilizer muscles that could be leaking down the chain.

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

(Please be aware, these videos were shot prior to the social distancing order)