Marathon Program

September 16th Tuneup

September 16th Tuneup


It’s the best of both worlds as we combine hill sprints with a short tempo run. This one will teach you a lot about your strengths and weaknesses as an athlete.

Your Workout:

2 Rounds

    • 5 x 30 second hill sprint @ 9/10 perceived effort
    • Your rest between intervals is your walk/jog back down the hill (1-2 minutes).
    • 1 x 10-minute flat tempo run @ 7/10 perceived effort
    • 3 minutes of total rest between rounds 


    • You should aim to use a hill with a 5-8% gradient or “runnable at a hard effort” for 30 seconds.
    • Your tempo runs should be done on something relatively flat in comparison with the hill.
    • To clarify: after your 5th hill interval and rest, you’ll go straight into the tempo run.



Two SUPER important moves for all runners to have in their back pocket.

In combination, they make for a great supplementary workout to be sprinkled in a few times throughout the week.

Your Workout:

3 Rounds

    • 10 weighted single-leg deadlifts per leg
    • 15 goblet squats
    • 1-minute rest


    • Choose a modest weight to begin with and work upward as form allows.
    • Weighted Single-leg Deadlift
        • Great for building core stability and balance
        • Helps to accentuate a strong, forward hip position for your running
        • Targets hamstrings and glutes specifically
    • The Goblet Squat
        • Great for building upper body endurance for running
        • Targets core, upper back, quads and glutes



      Running is a single-leg sport! So, let’s treat it as such.

      Your Challenge:

        • 10 passes from 1 hand to the other per leg


        • Stand on one leg, slightly bend at the knee, and hinge slightly forward from the hips (not from the waist!)
        • With a flat back and tight core, transport a light weight (i.e. kettlebell, dumbbell, or phone 😉 ) from one extended arm to the other.

      Use this as a stability exercise before or after your next run or workout!

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