Marathon Program

September 9th Tuneup

September 9th Tuneup

Run

Your Warm-up:

Ascending Ladder :

    • 1 air squat
    • 1 rep/side leg swings
    • 2 reps air squats
    • 2 reps/side leg swings
    • 3 reps air squats
    • 3 reps/side leg swings
    • 4 reps air squats
    • 4 reps/side leg swings
    • 5 reps air squats
    • 5 reps/side leg swings

 

Your Workout:

Fartlek Run with, you guessed it, the Stable Arm Drill!

This is a 60 minute run:

    • 10 min easy
    • 10 min Hard (first 20 seconds stable arm drill)
    • 2 min Easy
    • 8 min Hard (first 20 secs stable arm drill)
    • 2 min Easy
    • 6 min Hard (first 20 secs stable arm drill)
    • 2 min Easy
    • 4 min Hard (first 20 secs stable arm drill)
    • 2 min Easy
    • 2 min Hard (first 20 secs stable arm drill)
    • 2 min Easy
    • 10 min easy

 

Your Mobility:

    • 2 – 3 mins foam rolling the calves while circling the ankles

Note: Use your other leg to apply pressure for a deeper release

 

STRENGTH

Your Warmup:

    • 10 squat circles (alternating direction)
    • 10 table tops

 

Your Workout:

Descending Ladder:

    • 10 push-ups
    • 10 box jumps
    • 10 air squats
    • 8 push-ups
    • 8 box jumps
    • 8 air squats
    • 6 push-ups
    • 6 box jumps
    • 6 air squats
    • 4 push-ups
    • 4 box jumps
    • 4 air squats
    • 2 push-ups
    • 2 box jumps
    • 2 air squats

Note: More experienced? Try performing this as 10, 9, 8…1.

 

Your Mobility:

    • 2 – 3 mins/side knee flexion spacer in thunderbolt pose

 

Bonus Challenge

Bonus Mobility:

    • 20 reps/side toe extension curls
    • 20 reps/side ankle circles

 

Bonus Strength:

3 Sets

    • 10 seated dumbbell press (Z Press)
    • 10 dumbbell step-ups (5 each leg)
    • 1 pike leg lift cycle (10 taps, 10 circles, 10secs lift and hold)

Note: Rest as needed between each set to ensure the quality of movement.

Attempt to increase load/challenge each set.

 

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