Marathon Program

November 19th Tuneup

November 19th 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 chance of injury.

Your Workout:

  • Find a moderate hill. 5% grade if on a treadmill or something “runnable” for 2 full minutes if outside.
  • Perform 5-10 hill repeats, with 2 minutes (or equal to working time) rest between intervals.
  • Aim for a 6/10 perceived effort (how hard the running feels to you on a scale from 1-10) on each hill repeat.
  • If your hill isn’t long enough to run up for 2 straight minutes, increase 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.

You will want a really good warm-up before this workout. 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.

Some Ideas:

  • High knees
  • Butt kicks
  • Carioca step
  • Leg swings (front to back, side to side)


Good luck!


We break up the monotonous forward motion of running with two lateral movements.

Your Workout:

  • 1 minute: Speed skater jumps over imaginary line
  • 1 minute rest
  • 1 minute: Mobile push-ups
  • 1 minute rest
  • Repeat for 3-5 rounds.

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) if necessary! Quality over quantity.

If this workout is too intense, work for 30 seconds at a time instead of the full 60. You’ll be up to 60 in no time!

Bonus Challenge

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

Your Challenge:

  • Lie on your side, propping your head up on hand.
  • Tighten your core (belly button drawn into spine) and push your hips forward.
  • Bend bottom leg under you or leave extended for more of a challenge. Stack other extended leg on top.
  • Perform 15 raises with extended top leg (toe pointed down) in front of bottom supporting leg.
  • Perform 15 raises with extended top leg in back of supporting leg.
  • Perform 15 counter-clockwise circles with extended top leg.
  • Perform 15 clockwise circles with extended top leg.
  • Flip and repeat everything on opposite side with opposite leg.
  • Repeat for 3 rounds of all 4 movements on each side.
  • Rest as needed.

Throw this one in a couple times this week. We bet your running will feel better (and more stable) already!

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