Marathon Program

November 26th Tuneup

November 26th Tuneup

RUN


Building endurance is our main goal, this week.

We’ll use a pyramid scheme to work at different intensities for different periods of time. As usual, take no rest for granted!

Your Workout:

  • 2 minute run @ 6/10 perceived effort
  • 2 minute rest (walk or jog)
  • 1:30 minute run @ 7/10 perceived effort
  • 1:30 minute rest (walk or jog)
  • 1 minute run @ 8/10 perceived effort 
  • 1 minute rest (walk or jog)
  • 30 seconds run @ 9/10 perceived effort
  • 30 seconds rest (walk or jog)
  • 1 minute run @ 8/10 perceived effort
  • 1 minute rest (walk or jog)
  • 1:30 minute run @ 7/10 perceived effort
  • 1:30 minute rest (walk or jog)
  • 2 minute run @ 6/10 perceived effort
  • Begin cool down…

STRENGTH


We’ll continue to build on last week’s lateral work with two new movements!

Your Workout:

  • Warm up with 20 full-range jumping jacks.

Then…

  • 10 side squats, stepping out with the left leg
  • 10 side squats, stepping out with the right leg
  • 10 leg raises in a side plank (on elbow or hand), with left leg
  • 10 leg raises in a side plank (on elbow or hand), with right leg
  • Rest 1-2 minutes.
  • Repeat for 4-5 rounds.

* To modify the side plank, bring position up to a raised surface.

Bonus Challenge


Let’s give those feet some love! You’d be shocked at how much of an effect they have on your body and running as a whole.

Grab a lacrosse ball, a coffee mug, wine bottle, or whatever else you’ve got.

Step 1) ROLL

Roll out the plantar fascia of each foot. Work from the toes down to the heels, rolling laterally as well as forward and back, spending extra time on the tight areas. Spend at least 2 minutes on each foot. You can do this seated or standing.

 

Step 2) STRETCH

From a seated position:

  • Flex toes back toward you for 5 seconds.
  • Relax toes, curl them under and point feet completely under you until you’re balancing on the tops of your toes. Hold for 5 seconds.
  • Repeat these movements for 10-20 repetitions.

 

Step 3) STRENGTHEN 

*Option to use a band or towel for added resistance on this one.

  • Sit on the ground with legs extended in front of you.
  • Alternate between flexing and extending the toes for 10-20 repetitions at a time.
  • For added bonus, practice flexing and extending the toes from a crouched position, using your body weight to make movement more challenging. Use hands or a surface to stabilize yourself.

Throw these in at least once a week to keep those feet working well for you and to help prevent the dreaded plantar fasciitis!

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