Marathon Program

September 11th Tuneup Workouts!

September 11th Tuneup Workouts!

RUN

Warmup:

10 bootstrappers (squat + hamstring stretch)

2:00 jog

5-10 plank to downward dog

2:00 jog

Run Workout:

3 X 1 Mile Tempo Run

Run 1 mile for time (7/10 effort…this is not a sprint).

Rest for 1/2 the amount of time it took you to run the mile. *Keep moving/walking during this time, don’t sit still.

Run 1 mile (try to match or beat your first mile time).

Rest for 1/2 the amount of time it took.

Run 1 mile (try to match or beat your first mile time).

Mobility Exercise:

1 minute (per leg) calf stretch off a step or against wall

1-2 minutes at bottom of squat (off tension)

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

STRENGTH

Warmup:

2 rounds:

5 inchworms w/slow push up lower

30 seconds jumping jacks

Workout:

6 rounds for time:

• 10 push ups

• 10 jumping squats

• 10 dumbbell curl to press (10+ lb db’s)

• 10 weighted lunges (10+ lb db’s)

• 10 sit ups

• 10 side plank opens

** rest 90 seconds at the end of each round!

Mobility Exercise:

1 minute (per side) kneeling hip flexor stretch

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

BONUS CHALLENGE

Bonus Mobility:

Banded straddle stretch. Try to do this 2-3 times this week!

Bonus Strength:

Accumulate:

10-15 goblet knee to squat transfers
3 x 30-45 second weighted plank (10-45 lbs, a loaded backpack will work if you don’t have a plate)