Marathon Program

Week of January 9th

Week of January 9th

Run

Warmup:

• 30 Lateral Leg Swings

• 30 Forward/Backward Swing

• 30 Lunges

Run Drill:

Every 5 minutes:

• 10 high knees

• 10 butt kicks

• 10 high pulls

Workout (not in video):

2 Rounds

600m, rest 2 min

500m, rest 2 min

400m, rest 2 min

300m, rest 2 min

200m, rest 5 min

• Goal of today is not to work hard. It’s to remind your legs how to move smoothly and spring-like. That is why there is so much rest. The emphasis today is mechanics, not aerobic stress. If you feel like you need to adjust either the pace or the rest in order to do this, go for it and let me know.

Mobility Exercise:

• Hip Extension (Lunge) + Heel Pull

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

STRENGTH

Warmup:

• Deep lunge + hamstring drive (10 each leg).

Strength:

3 Sets
• 1:00 Plank Hold
• 1:00 Squat Hold

Notes:

• OK to do plank from knees as well. Be sure to squeeze your butt though!

• OK to do squat hold with some assistance (holding onto chair/table/etc) or break up the minute into attainable time domains (example: 3×0:20 hold).

Mobility Exercise:

Foam roll TFL
• 2 min per side

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

Bonus Challenge

Bonus Mobility:

Wall adductor stretch (Inappropriate stretch)
• 3-4 minutes

Bonus Strength:

3 Sets
5 Man Makers
• Increase weight each set. If you cannot increase weight, increase speed!