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WORKOUT OF THE DAY

Ways to Get Fit, Fast & Strong

4 x 3K/1K Alternations
4 x 3K/1K Alternations

Designed for 13.1 runners

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Specific Period, Lactate Workouts, 13.1 WorkoutsJonathan J. MarcusSeptember 17, 2021
600m Drill
600m Drill

Designed for 10K runners

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XC, Specific Period, Lactate WorkoutsJonathan J. MarcusSeptember 16, 2021
5 x 5 Kettlebell Swings
5 x 5 Kettlebell Swings

Designed for ALL runners

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Specific Period, Neurological Workouts, GYM WorkoutJonathan J. MarcusSeptember 15, 2021
2 x (1200/400/1200/400) + 4 x 150m
2 x (1200/400/1200/400) + 4 x 150m

Designed for XC runners

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XC, Specific Period, Lactate WorkoutsJonathan J. MarcusSeptember 14, 2021
12 x 300m Hammer Intervals
12 x 300m Hammer Intervals

Designed for XC runners

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Neurological Workouts, XC, Specific PeriodJonathan J. MarcusSeptember 13, 2021
13 x 1 Mile
13 x 1 Mile

Designed for 26.2 runners

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Lactate Workouts, General Period, 26.2 WorkoutsJonathan J. MarcusSeptember 12, 2021
21 x 400m
21 x 400m

Designed for 26.2 runners

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Specific Period, 26.2 Workouts, General Period, Neurological WorkoutsJonathan J. MarcusSeptember 11, 2021
20' - 20' - 20' Drill
20' - 20' - 20' Drill

Designed for 13.1 runners

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Specific Period, Lactate Workouts, 13.1 WorkoutsJonathan J. MarcusSeptember 10, 2021
3 x 800m, 400m, 200m
3 x 800m, 400m, 200m

Designed for 5K runners

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XC, Specific Period, Lactate WorkoutsJonathan J. MarcusSeptember 9, 2021
4 x 4 Power Squats
4 x 4 Power Squats

Designed for ALL runners

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Specific Period, Neurological Workouts, GYM WorkoutJonathan J. MarcusSeptember 8, 2021
3 x 6 x (500m/200m)
3 x 6 x (500m/200m)

Designed for XC runners

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XC, Specific Period, Lactate WorkoutsJonathan J. MarcusSeptember 7, 2021
10 x 10” Hills + 4 x 1200m SuperSet
10 x 10” Hills + 4 x 1200m SuperSet

Designed for XC runners

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Neurological Workouts, XC, Specific PeriodJonathan J. MarcusSeptember 6, 2021
6 x 500m, 4 x 400m, 8 x 200m
6 x 500m, 4 x 400m, 8 x 200m

Designed for 3000m runners

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Jonathan J. MarcusApril 29, 2021
4 x (1000m + 300m)
4 x (1000m + 300m)

Designed for 1500m runners

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Jonathan J. MarcusApril 28, 2021
2 x (500m, 200m) + 4 x 600m
2 x (500m, 200m) + 4 x 600m

Designed for 800m runners

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Jonathan J. MarcusApril 27, 2021
3 Hour Run
3 Hour Run

Designed for Marathon runners

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Jonathan J. MarcusApril 26, 2021
1K, 2K, 3 x 3K, 2K, 1K
1K, 2K, 3 x 3K, 2K, 1K

Designed for 1/2 Marathon runners

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Jonathan J. MarcusApril 25, 2021
2 x 3K, 2 x 2K, 8 x 500m
2 x 3K, 2 x 2K, 8 x 500m

Designed for 10,000m runners

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Jonathan J. MarcusApril 18, 2021
4 x (600m, 500m, 400m, 300m, 200m)
4 x (600m, 500m, 400m, 300m, 200m)

Designed for 5,000m runners

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Jonathan J. MarcusApril 17, 2021
6 x 1200m
6 x 1200m

Designed for 3,000m runners

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Jonathan J. MarcusApril 16, 2021
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High Perfomance West
Portland, Oregon, 97210,
USA
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