Marathon Program

September 17th Tuneup

September 17th Tuneup



3 min EZ Run
20 “Bunny Hops”
15 Single Leg Hops (each)
2 Rounds
• 6 Air Squats
• 6 Leg Swings

Run Workout:

Blind Pacing Practice:
Rest as much as needed between each rep!


Get the exact same time as your opening effort for each distance. You may not look at your clock until you finish the whole effort. We are practicing our capacity to feel whatever pace we chose.

I run my first 200m in 0:45. Now, for the remaining 3 200’s my target time is 0:45.
I run my fist 400m in 1:40. Now, for the remaining 2 400’s my target time is 1:40.

When To Perform:

This would be a good workout to do on a day between easy runs or use it as a low-demand, fun workout!

Mobility Exercise:

2-3 min Bone Saw (each leg)

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



Accumulate 2:00 in the following positions:
• Squat
• Bottom Dip

Notes: This should be broken up into intervals that make it doable for you and allows you to focus on good positions. For example: 4×0:30 hold + 0:30 rest


Specific Lactate Clearance

3 Rounds
20-30 DB Thrusters
400m Recovery Run


Looks fun right? Right.

You job is to select a weight and a rep amount that allows you to do the reps “unbroken,” which means that when you start, you do not put the weight down until you are done.

Goal: Unbroken Thrusters each round. Really work yourself in the thrusters. AND, most importantly, recovery during your run. We are training our capacity to clear fatigue by-product in our running motion. You should run this SLOWLY. If you run so fast that you don’t recover enough to do your following round unbroken, you went too fast!

Mobility Exercise:

2:00-3:00 Calf Tissue Massage on DB

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

Bonus Challenge

Bonus Mobility:

3-5 min Foam Roller Fulcrums

• Remember, keep low back organized by engaging midline and only locally moving the spine on the foam roller!

Bonus Strength:

3 Sets
• 10 Single Arm DB Squat Press
• 4 x 0:10 Straddle Lift Off Holds
• 1:00 DB Single Leg Balance (each)

Rest as needed between exercises to ensure quality movement and position.