Marathoner Training:
Sunday
Run 13.1 miles @ marathon pace
Monday
10,8,6,4,2 of –
GHD sit-ups
Alternating KB snatches (53/35)
200m sprint between each round
Tuesday
*Troubleshooting Drills:
*Hands Clasped in front of your body (checks over striding, late pulling and leaning too far forward)- As you run, extend arms in front of you at shoulder level, clasping hands together
-If your arms move from side to side, you’re over striding
-If your arms move up and down, you’re pulling late
-If your hands are pointing down, you’re bending forward
*Hands clasped behind your body (checks if you’re leaning too far forward, not landing with foot under hip)-As you run, clasp hands behind your back
-Is upper body in upright alignment or do you feel your torso bending forward?
-Is your foot landing under your hips?
*Short Interval:
:30 running, :60 rest until form or pace deteriorates
WOD:
21-15-9 reps of:
Burpees
Squat jumps to 45# plate
Kettlebell swings (2/1.5)
Wednesday
WOD:
5 RFT
10 ring dips
250m row
5 front squats (70% of 2RM)
Thursday
*Troubleshooting Drills:
*Hands Clasped in front of your body (checks over striding, late pulling and leaning too far forward)- As you run, extend arms in front of you at shoulder level, clasping hands together
-If your arms move from side to side, you’re over striding
-If your arms move up and down, you’re pulling late
-If your hands are pointing down, you’re bending forward
*Hands clasped behind your body (checks if you’re leaning too far forward, not landing with foot under hip)-As you run, clasp hands behind your back
-Is upper body in upright alignment or do you feel your torso bending forward?
-Is your foot landing under your hips?
Long Interval:
1 mile, 800m, 600m
Rest 2:30min
Friday
1-1-1-1-1-1-1
Back squat