Marathoner Training:
Sunday:
5-mile time trial
Monday
Warm-up/Drills
*Pose hold drill:2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose
*Springiness Position wall-fall drill: Get in springiness position standing 3 ft from wall. Fall by moving hips forward over balls of the feet. Maintain springiness position as you fall forward keeping ankles loos. Catch yourself with your hand. Repeat until you are comfortable letting go and falling.
*Timber drill:10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
*Change of support drill:10x each leg; finish w/ 20m jog focus on pulling
Short Interval:
6x200m sprints; 60s rest
WOD:
10-round Tabata squat
*This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom
Tuesday:
8 min AMRAP:
10 burpees
20 air squats
Wednesday:
Warm-up/Drills
*Pose hold drill: 2x 10-20 seconds each leg; focus on using balance rather than muscular effort to keep pressure on the ball of your foot; finish with 20m jog focusing on running pose
*Springiness Position wall-fall drill: Get in springiness position standing 3 ft from wall. Fall by moving hips forward over balls of the feet. Maintain springiness position as you fall forward keeping ankles loos. Catch yourself with your hand. Repeat until you are comfortable letting go and falling.
*Timber drill: 10x each leg; fall forward out of pose, keeping body vertical as hips move forward over your support foot; finish w/ 20m jog focus on falling
*Change of support drill:10x each leg; finish w/ 20m jog focus on pulling
Long Interval:
3x10min on, 3min off
Work to keep all 3 intervals within 25 meters of each other
Thursday:
WOD:
5 rounds for time of:
7 L-pull-ups (or strict)
7 HSPU
7 Ring dips
7 KB swings
Friday:
3 sets of 15 back squats @ 55% of 1 rep max
Rest as needed b/w sets