Marathon Program

September 23rd Tuneup

September 23rd Tuneup


This week we’re using our recovery periods to build endurance. We’ll aim to control our heart rate from getting too high on the runs and getting too low on the recoveries. This workout is best done on a flat stretch of road or on the treadmill.

Your Workout:

2 – 4 Rounds

    • 2 minutes run @ 7/10 *perceived effort
    • 30 seconds jogging recovery 
    • 90 seconds run @ 7/10 perceived effort
    • 1 minute jogging recovery
    • 1 minute run @ 8/10 perceived effort
    • 30 seconds jogging recovery
    • 30 seconds run @ 8/10 perceived effort
    • 2 minutes jogging recovery (can be slower than other rests)

 *Perceived effort = how hard the speed of the run feels to you on a scale from 1-10.

Note: For the recoveries, walk instead of jog only if absolutely needed. Remember though, we are trying to control our efforts here. If you feel like you really need to walk, reassess how hard you are going during the run intervals.



All Tabata, this week!

If you are new, Tabata workouts are a method of high-intensity interval training. All you really need to know is: 20 seconds of work, 10 seconds of rest.

Your Workout:

4 Rounds (12 minutes total)

    • 20 seconds jumping lunges
    • 10 seconds rest
    • 20 seconds mountain climbers
    • 10 seconds rest
    • 20 seconds low squat pulses
    • 10 seconds rest
    • 20 seconds straight-arm to elbow plank switches (up up down downs 😉)
    • 10 seconds rest
    • 20 seconds jumping jacks
    • 10 seconds rest
    • 20 seconds sit-ups
    • 10 seconds rest




Let’s give those calves some love!

Tight calves can affect our running form and put excess strain on our knees and feet. Keeping them loose will allow for a full range of motion in our running, thus preventing injury along the chain.

Your Mobility:

    • 2 minutes per leg calf smash using your favorite lacrosse ball, coffee mug, foam roller, etc.
    • 2 minutes per leg banded calf stretch using a theraband, towel, long-sleeved shirt, etc.


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