Marathon Program

November 5th Tuneup

November 5th Tuneup


Let’s take another stab at that progression run.

Your workout is simple:

A 20 minute run, upping the speed every 5 minutes.

Minutes 0-5: 5/10 perceived effort (how hard the speed feels to you on scale from 1-10)

Minutes 5-10: 6/10 perceived effort

Minutes 10-15: 7/10 perceived effort

Minutes 15-20: 8/10 perceived effort

*Optional* minutes 20-25: cool down @ 5/10 perceived effort

As always, remember to warm up and cool down appropriately. Feel free to pull from this week’s bonus section as a resource.


We’ll keep the theme of progression going through the strength workout.

You’ve got 3 movements, progressing from a static/non-plyometric version to a  dynamic/plyometric one.

The Workout:

10 lunges (5/side) immediately into 10 jumping lunges (5/side)

10 air squats immediately into 10 jumping squats

30 seconds plank hold immediately into 30 seconds of push-ups

Rest 1-2 minutes.

Repeat for 3-5 rounds.

Bonus Challenge

Use these two favorites as you see fit throughout the week. Remember to be patient and try them out more than once to see how you progress!

Part A:

Spend some time down low in a “yogi squat”.

If you can’t find a lot of depth here (be it from lack of ankle mobility, tight hips or something else) feel free to hang onto a post for stability. From the squat, move side to side, pausing to extend one leg out at a time for some deep breaths in a static stretch.

Spend at least 3 minutes down here for max benefit.

Part B:

Pair a lunge stretch (knee on or off the ground) with a spinal twist. Again, pause in that twist for some deep breaths and the goal of a “release” sensation through the hip flexors, spine and abdominals.

Spend at least 2 minutes on each side for max benefit.

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