Marathon Program

October 7th Tuneup

October 7th Tuneup


In order to run fast, you’ve got to run fast!

Your Workout:

3 – 5 Rounds

    • 60 seconds run @ 7/10 perceived effort
    • 60 seconds rest
    • 50 seconds run @ 8/10 perceived effort
    • 50 seconds rest
    • 40 seconds run @ 9/10 perceived effort
    • 40 seconds rest
    • 30 seconds run @ 10/10 perceived effort
    • 2 minutes rest




You’re giving it all you’ve got for 15 minutes. Set your timer and move through these 4 cardio-intensive movements at a speed you can control and breathe through.

Your Workout:

As many rounds as possible in 15 minutes. 

    • 15 jump squats
    • 30 Russian twists (15 each side)
    • 30 ice/speed skaters (15 each direction)
    • 15 burpees



    • Start conservatively and build from there.
    • Pace this workout as you would pace your long run.
    • Keep track of your breaks.
    • The goal = no breaks and good form.




Let’s work those obliques!

Why? Because your obliques play a big role in your overall core strength, the stabilization of the lumbar spine, and controlling the rotation of the upper body when you run.

Your Mission:

While in Side Plank

    • 10 plank twist reach-throughs into a hip dip (each side)


Notes: Keep your belly and butt tight here. If you find your hips/butt behind you and not in a straight line from head to toe, squeeze your glutes and push your hips forward.


We challenge you to do this 5 different times this week!


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