{"id":5464,"date":"2019-05-01T16:48:53","date_gmt":"2019-05-01T21:48:53","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5464"},"modified":"2019-05-01T16:48:53","modified_gmt":"2019-05-01T21:48:53","slug":"ac-pe-marathon-129","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5464","title":{"rendered":"AC PE Marathon 1\/29"},"content":{"rendered":"

Marathoner Training<\/u><\/strong>:<\/u><\/p>\n


\nSunday<\/u><\/strong>: <\/u>
\n5-mile time trial<\/p>\n

Monday<\/u><\/strong>
\nWarm-up\/Drills<\/strong>
\n*Pose hold drill:<\/strong>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
\n*Springiness Position wall-fall drill: <\/strong>Get in springiness position standing 3 ft from wall.\u00a0 Fall by moving hips forward over balls of the feet.\u00a0 Maintain springiness position as you fall forward keeping ankles loos.\u00a0 Catch yourself with your hand.\u00a0 Repeat until you are comfortable letting go and falling.
\n*Timber drill:<\/strong>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
\n*Change of support drill:<\/strong>10x each leg; finish w\/ 20m jog focus on pulling
\n
\nShort Interval:\u00a0<\/strong>
\n6x200m sprints; 60s rest
\nWOD<\/strong>:
\n10-round Tabata squat
\n*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<\/p>\n

Tuesday<\/u><\/strong>:
\n8 min AMRAP:
\n10 burpees
\n20 air squats<\/p>\n

Wednesday<\/u><\/strong>:
\nWarm-up\/Drills<\/strong>
\n*Pose hold drill: <\/b>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<\/b>
\n*Springiness Position wall-fall drill: <\/strong>Get in springiness position standing 3 ft from wall.\u00a0 Fall by moving hips forward over balls of the feet.\u00a0 Maintain springiness position as you fall forward keeping ankles loos.\u00a0 Catch yourself with your hand.\u00a0 Repeat until you are comfortable letting go and falling.
\n*Timber drill: <\/strong>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
\n*Change of support drill:<\/strong>10x each leg; finish w\/ 20m jog focus on pulling<\/p>\n

Long Interval:<\/strong>
\n3x10min on, 3min off
\nWork to keep all 3 intervals within 25 meters of each other<\/p>\n

Thursday<\/u><\/strong>:
\nWOD<\/strong>:
\n5 rounds for time of:
\n7 L-pull-ups (or strict)
\n7 HSPU
\n7 Ring dips
\n7 KB swings
\n
\nFriday<\/u><\/strong>:
\n3 sets of 15 back squats @ 55% of 1 rep max
\nRest as needed b\/w sets<\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

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 0 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-5464","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5464","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5464"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5464\/revisions"}],"predecessor-version":[{"id":5465,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5464\/revisions\/5465"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}