Marathoner Training:
Sunday
Run 18 miles @ marathon pace
Monday
5 Rounds
1 min DB deadlift (50/30)
1 min Push-up
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:
4 x 200m @ 85%
:60 rest
WOD: “Grace”
30 Clean & Jerks (135/95)
Wednesday
WOD:
250m Row
21 hip extensions
21 Abmat sit-up
400m Run
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:
6 x 800m
2:30 rest
Friday
5×5 Deadlift @ 65% of 1 RM
Move fast!