Marathon Performance-Jan

Marathon Performance Cycle Feb 2021- Mar 2021

Mobility Routine – Morning

1. Ball rollout – 2 x 45 secs foot L/R
2. Hip rotations – 2x 10each
3. Squat – 2 x 6
4. Lunge – 2 x 30secs
5. Lean Calf Stretch – 2 x 30secs
6. Toe touch – 2 x 20secs
7. Hamstring Sweeps – 2x 10 ea
8. Knee tucks – 2 x 20sec

Mobility Routine – Pre-lift

Each exercise done 2-3 times through with 12-15 reps

1. Front raise
2. Lateral raise
3. Rear delt raise
4. Bent-over row
5. Shrugs
6. Shoulder press
7. Triceps Extension
8. Bicep Curl
9. Band pull aparts

Stretching Mobility Routine Warm-up

The purpose of this section is meant to pick around 5-6 exercises in this block and 6 reps each. This can be done as a morning stretch or a night routine.

Quad Stretch	Knee Tuck	Lateral Squat	Hamstring stretch	Spider-Man Stretch	Squat Hold – 30s	Calf Walk
Outside Squat	Inside Squat	Straight leg cycle	High Knees	Butt Kicks	Straight leg sprint	Heel Walk
A Skip	B Skip	Jumping Jacks	Lateral Shuffle	Alt. Lunge	Arm Swing	Falling Start

Marathon Performance Cycle – Jan 2021-Feb 2021

Follow the start of the marathon performance cycle

Activity Type	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Run		Hills – 3mi	Interval- 4mi		Pace – 3mi		Long – 5mi
Lift		X	X		X	X
Jump	X			X

Running Workouts

1. Interval – Mid interval workouts. Looking for endurance here. Try to do 1 or 2 mile intervals.
2. Hills – Shorter workout day. Keep under 800m. Rest between sets.
3. Long – Keeping long pace across long distance for the week.
4. Pace – Used as an easy day to keep steady pace across shorter distance for the week.

Weight lift Program

The weight lifting program used for this marathon cycle is meant for 4 days a week, and to build a base of strength. The program I am using is listed right over on muscle and strength over here –> 4 Day Dumbbell Only Upper/Lower Workout Routine (muscleandstrength.com)