Marathon Program

November 25th Tuneup

November 25th Tuneup


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

After spending at least 5-10 minutes of warming up…

Your Workout:

3 Rounds

    • 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



We’re kicking things up a notch this week! We’ll focus on both agility (quick feet) and core strength for 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:

3-5 Rounds

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

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 by performing 5 rounds instead of 3! Adjust difficulty based on training volume for that day.



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:

    • 3 minutes per side of TFL/Hips smash 3 different times this week

Grab a lacrosse ball or something similar in size. The 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 tissues.

Have you been paying attention to your run form lately? Ever noticed in your race pictures that your foot turns out at the end of your stride? Try this mobility work so you can say goodbye to those “duck feet”!

Pssst… Be on the lookout this week for an entire video on “duck feet”. Why this happens and an in-depth review of how to fix them.

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