Pre-Marathon Shakeout Session

Keep the legs fresh. Stay ready.

This week’s Workout of the Week is designed with marathon season in mind.

Whether you’re preparing to race or simply looking to stay moving, this shakeout session keeps things light, controlled, and effective.

The goal isn’t to push intensity — it’s to wake the body up, stay loose, and arrive on race day feeling ready.

The Session

Total Time: 15–20 Minutes

Part 1: Easy Movement (5–8 Minutes)

• Light jog or brisk walk
• Gradually build rhythm and breathing

Keep the pace comfortable. This is about getting blood flowing, not building fatigue.

Part 2: Dynamic Activation (5–7 Minutes)

• 10 Walking Lunges
• 10 Leg Swings (each leg)
• 10 Air Squats
• 20 Seconds High Knees
• 20 Seconds Heel Flicks

Repeat for 2 rounds.

Focus on controlled, smooth movement.

Part 3: Strides (5 Minutes)

• 4–6 × 60–80m strides
• Walk back recovery between efforts

Build speed gradually through each stride — don’t sprint. Stay relaxed and efficient.

Why It Works

• Increases blood flow without adding fatigue
• Activates key running muscles
• Improves coordination and running mechanics
• Helps you feel sharper and more prepared

Coaching Notes

• Keep everything sub-maximal
• Focus on movement quality, not intensity
• Finish feeling better than you started

This is about preparation, not performance. Keep it light, stay controlled, and trust the work you’ve already done.