Marathon Program

October 14th Tuneup

October 14th Tuneup


Let’s break up that long run!

Your Workout:

Start with a 5-minute warm-up run @ 5/10 perceived effort

Long Run for 40 minutes at 6/10 perceived effort

    • Every 4 minutes run 1 minute @ 8/10 perceived effort.
    • Return to 6/10 perceived effort

Repeat to the end of 40 minutes for 10 rounds total

Finish with a 5-minute cool down run @ 5/10 perceived effort


We’ve got some fun movements in store this week. Some of them are variations on old classics, some of them are brand new!

Your Workout: 

3-5 Rounds

    • 1 minute of low squat side shuffle
    • Rest 20 seconds
    • 1 minute of pike walks/slides
    • Rest 20 seconds
    • 1 minute of walking lunges with dumbbells
    • Rest 20 seconds
    • 1 minute (30 seconds each leg) of single-leg squats onto box, chair or bench
    • Rest 20 seconds
    • 1 minute (30 seconds each leg) of single-leg glute bridge raises
    • Rest 20 seconds


Follow-along with Coach Morgan for a feel-good mobility flow for the back and shoulders that will stretch and strengthen you all at the same time.

This flow provides a great warm-up or cool-down for any run this week. Enjoy!

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