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Marathon Training Guide

  1. 4×30″ strides (build for 30s almost to a sprint, 1 min ez then repeat 4 times)

Note: Perform steps 2-8 on a 50 Yard flat surface or track

  1. 2 x High Knees – http://www.youtube.com/watch?v=8opcQdC-V-U
  2. 2 x Butt Kicks – http://www.youtube.com/watch?v=UfCH8LMmLH8
  3. 4 x Carry overs (2 for each leading leg) (This is running perpendicular to the direction your head and torso are facing, carrying one foot
  4. over the other and then switching the leading leg)
  5. 2 x Bound for distance  – http://www.youtube.com/watch?v=bB7fw_T_zCk
  6. 2 x Bound for height – http://www.youtube.com/watch?v=jpoMQSzryYU
  7. 1 x Duck walk – http://www.youtube.com/watch?v=7uczGFKxfnk
  8. 1 x Backwards run 4×30″ strides