Program Introduction
In this mindful running program, David and Christian prepare us to run a 42k marathon, training in performance, body strength and keeping a healthy mindset.
Warm Up
Warms ups are crucial before any running or workout activity. We're taken through sets of warm ups that we will be using for the first 7 weeks of the program.
Cool Down
Just like warming up, you need to cool down! Here's a bunch of cool down exercises that will help you relax, stretch your muscles and relieve you of pain.
Week 1
Base Run
We are introduced to the intricate connection between mindfulness and running, getting into base runs on day 1 to work our feet and get used to running!
Base Run Activity
We've got 20 minutes on the clock for today's base run, so let's get those feet moving in preparation for our first 5k run in 4 weeks!
Rest
Rest
Strength Day
It's day 4, and we've got strength training, focusing on improving our agility and stability for long runs. We're going to build on our core and legs every week.
Rest
Long Run
Time for our first long run of the program! Our long runs are meant to build endurance and maintain pace for longer periods of time. It's time to begin!
Long Run Activity
For our long runs, we're going to start off by covering 30 minutes today, so let's visualize our success and run towards the finish line!
Rest
Week 2
Base Run
Welcome to week 2! We're going to start off with base runs, introducing tempo runs tomorrow to help us achieve our 5k goal!
Base Run Activity
We're notching up our running time by five minutes, and a little more every week to steadily work on our stamina. 25 minutes on the clock, let's go!
Tempo Run
It's the second week of the program, and we're introducing tempo runs today. It's all about building stamina through 14 weeks, making marathon runs last longer!
Tempo Run Activity
Time to push that lactate threshold and increase our stamina! We've got 2 rounds of 1k runs, with a minute of rest between each 1k run. Let's begin!
Rest
Strength Day
It's our second day of strength training! We're targeting our legs, hamstrings, glutes, abs and back with a series of exercises to benefit our running.
Rest
Long Run Activity
It's long run day! We've got a 10-minute increase in time since last week, so with 40 minutes on the clock, let's get this engine going!
Rest
Week 3
Base Run
We've reached week 3! Let's combine physical training and mindfulness that we've been learning, and give our best. We've got base runs today, so let's begin.
Base Run Activity
Tie those laces and let's get to the track! We've got 30 minutes of base runs on the clock today, working towards our 5k goal next week.
Tempo Run
It's day 2 of week 3, and we're running at a steady pace for our tempo runs today. We are pushing limits gradually to improve our chances at the final race.
Tempo Run Activity
For tempo runs today, we've got 3 rounds of 1k reps, with a break of one minute between each rep. Let's apply our training so far and head to the track!
Rest
Strength Day
Just like any other day 4, today's exercises will help us build adequate strength, with core, upper, and lower body activations to make us agile during races.
Rest
Long Run Activity
It's the last day of our week, and before we take a day to recover tomorrow, we're going for a 50 minute long run. Stay focused and mindful! Let's get going.
Week 4
Base Run
It's a new week! We're pulling down the time on our base runs this week as we've got our first 5k race coming up. Are you ready for this week? Time to prepare!
Base Run Activity
With only 20 minutes on the clock this week, let's put our mind to our bodies, and power through this round of base runs. Your time starts now!
Tempo Run Activity
Just like with base runs, we're taking tempo runs back to week 2, with 2 rounds of 1k each, with a minute of rest between reps. Let's begin!
Rest
Rest
Rest
5k Time Trial
Today is our first trial race, and we've spent four weeks preparing for this. Let us recollect and apply what we've learned, so we can accomplish this milestone!
Week 5
Base Run
We hope you smashed it last week with the first 5k trial race! It's time to increase the intensity of our exercises this week to prepare for our next race!
Base Run Activity
Get set and ready. We've got 40 minutes on the clock for today's base runs, preparing for our upcoming 10k trial race in two weeks. Let's go!
Tempo Run
Let's push that lactate threshold and build our endurance! We're putting in more effort in our tempo runs this week, working towards our next upcoming race.
Tempo Run Activity
For today's tempo runs, we will be doing 3 rounds of 2k runs, with 2 minutes of active rest in between each of the reps. Are you ready? Let's hit the track.
Rest
Strength Day
We're working our core, lower and upper body today with strength training exercises targeted at our legs, hips, glutes, back, shoulders and more. Time to begin!
Rest
Long Run
It's the end of week 5, and we're finishing off with a long run. We're preparing for the final 42k goal, so let's stay positive and power through!
Long Run Activity
We're clocking in 60 minutes today, the longest of the long runs so far. Keep looking ahead of you and endure until the finish line. Your time starts now.
Week 6
Base Run
Welcome to week 6! We begin our week with base runs today! Let's recall everything we've learned, body and mind, and work towards our upcoming 10k race.
Base Run Activity
For base runs today, we're roping in enough time to kickstart in confidence. There's 60 minutes on the clock today, so let's get those feet moving!
Tempo Run Activity
It's all about pushing the threshold on day 2 of week 6! We're doing 4 rounds of 2k runs each, with 2 minutes of active rest between every 2k rep.
Rest
Strength Day
We're pushing our limits and scaling up with strength days. This week onwards, we increase the duration of exercises to challenge our bodies a little more!
Rest
Long Run Activity
And week 6 comes to an end! We're taking the longest run yet, with 70 minutes on the clock today. Let's give it our best shot like every day.
Week 7
Base Run
It's race week! We've entered week 7, and we're dropping the time on base runs to 30 minutes today, while we work towards our 10k race to wrap up the week.
Base Run Activity
Welcome to week 7! With 30 minutes on the clock, we're going to be the best version of ourselves and put our best effort into today's run. Let's go!
Tempo Run Activity
We've got 4 rounds of 1k each, with 2 minutes of rest between each rep. Time to buckle up, get running, and feel the progress we've made over the past few weeks!
Rest
Rest
Rest
10k Time Trial
It's here! It's time for our first attempt at a 10k race. Stay confident, look ahead, and embrace this challenge with feet pacing, and your mind paving the way.
Week 8
Base Run
This week, we have today's sixty minute run. The next sixty minutes are about being present, and recovering over these miles. Lets take this pace smooth and easy. As always, we’re going for time, not pace today.
Base Run Activity
We’re coming off a race week so let's take today as easy as needed. This next 60 minutes is about recovery, no rush at all.
Tempo Run
For Tempo run today, you begin your new focus for the half marathon, We need to find comfort in that threshold pace we’ve been practicing over the past 7 weeks, over a sustained period of time.
Tempo Run Activity
For today we have 3 x 3kilometers at our goal race pace for 21k.As it is key to find comfort in sustaining these long periods of time and distance, lean into Christian's mindfulness techniques today, they will only help you focus.
Strength Day
This week is all about the strength speed preparation for 21k and today's routine will hep you achieve that strength for longer and speed runs. As always, we focus on the full body when it comes to strength including your core, lower body, and upper body.
Fartlek
Welcome to day 4, Speed. These speed days help keep your body shifting into new faster gears and Running faster will help your running mechanics, gain more fast twitch muscle, and also keep you healthy. Also no doubt, it will also give you a confidence boost. Speed days are fun, let’s get into it!
Fartlek Activity
Alright so, today we have 5 x 2 minutes at your goal 10k race pace. Notice we’re running these reps at a faster pace than on day 2 for tempo. We’re here to stay fast, turnover our legs, and sweat. Those 2 minute segments will go quickly, so push the pace if you feel good!
Rest
Long Run Activity
Today, we have 90 minutes of running. Our biggest run yet! Keep in mind this has been the longest week of training, Your legs will feel tired, so let's keep this at a sustainable pace. The goal is to stay moving forward for the next 90 minutes.
Week 9
Base Run
Today you have 70 minutes of running, which is no small task. What is so important today is to be present in the time spent running. Find relaxation and rest at today's pace.
Base Run Activity
Let us dive into the week properly, this week we have today's 70 minute run, Today is about spending time on your feet as the race distances become longer
Tempo Run Activity
We need to find comfort in that threshold pace over a longer sustained period of time.That's why today we have 4 x 3km at our goal race pace for 21k. We’re adding an additional 3k on from last week. We’re getting in 12k worth of running at our goal race pace, more than half the distance!
Strength Day
We’ve reached week 9 and you’ve surely felt how strength training has increased your capacity to run more because your body and muscles can endure more than before! Our idea is to cover strength in our hips, glutes, legs, and body joints that require to be at their best for a great run! So let’s go.
Fartlek Activity
Today we have 5 x 3 minutes at your goal 10k race pace. We’re here to stay fast, turnover our legs, and sweat. Those 3 minute segments will go quickly, so push the pace if you feel good!
Rest
Long Run Activity
Today we have 80 minutes of running. Today may feel like a long one after the thorough week you’ve had. The goal is to stay moving forward for the next 80 minutes. Pace is secondary to you to keep moving for the next 80 minutes.
Week 10 To Week 14
Week 10
Base Run
Race week! This is the week you’ve been waiting for. Lets smash those 50 minutes, and get those feet moving.
Base Run Activity
With only 50 minutes on the clock this week, let's put our mind to our bodies, and power through this round of base runs. Your time starts now!
Tempo Run Activity
Today we have 5 x 1k at our goal race effort with three minutes rest in between reps. Practice how you want to feel for race day. You are strong! I will help you take care of the small things along the way.
Rest
Rest
Rest
21k Time Trial Run
Today's pre race run will be a 20 minute run with five strides in the end. This short run will help tune your body for the race ahead, and the strides will keep you feeling fast, and keep the confidence up heading into tomorrow.
Week 11
Base Run
This stage of training is titled stamina because that is what the marathon is all about, endurance, time, and pace over long distance. Also wanted to add, well done again. 21k is a huge commitment
Base Run Activity
This week is shaped just as any week is, with today, a 70 minute base mileage run. So lets get our feet moving onto building that stamina for the final 42k.
Tempo Run
Good day! We’re on the second day of the 4th segment of the training plan.And all plans to push our limits gradually to improve our chances at the final race.
Tempo Run Activity
Today we do 3 x 4k at our goal marathon race pace with four minutes of rest between these reps. This is 12k of running, the reps are longer to build your endurance, and find comfort in your goal pace over a longer distance and time.
Strength Day
In week 11, as we dive into our speed in preparation for 42k, we focus on the full body when it comes to strength. Today’s tool is the FAST algorithm. The fast algorithm allows you to implement techniques into your day in a strategic way that fits your lifestyle.
Fartlek
Welcome back to our Speed Day! Running faster will help your running mechanics, Today we’re also adding hills to the end of our speed session. Hills are the best cheat code to practicing our mechanics running fast, getting our legs strong, and also the uphill nature doesn't beat up your legs or create soreness.
Fartlek Activity
Today we have 5 x 3 minutes at your goal 21k race pace with 2 minutes of rest between reps.After you’ve finished the rest segment on the 3 minute segments, you have 6 x 20 second hill reps, with 2 min recovery between. Lets do it ..
Rest
Long Run Activity
Today the goal is to stay moving forward for the next 100 minutes. Pace is secondary to you staying moving for the entirety of this run
Week 12
Base Run
Tie those laces and let's get to the track! We've got 80 minutes of base runs on the clock today, working towards our 42k goal .
Base Run Activity
This week beginning with today we have 80 minutes of running today (yes, our longest ever!)
Tempo Run Activity
Today we do 4 x 4k at our goal marathon race pace with four minutes of rest between these reps with 4 min rest after each rep. Practice how you want to feel for race day. You are strong! I will help you take care of the small things along the way.
Strength Day
We’re only 2 weeks away from our marathon, and our strength training has really enhanced our progress so far.Our focus as always stays on core, upper body and lower body.
Fartlek Activity
Welcome back to our Speed Day, Today we have 5 x 4 minutes at your goal 21k race pace with 2 minutes of rest between reps. After you’ve finished the rest segment on the 4 minute segments, you have 8 x 20 second hill reps, with 2 min recovery between
Rest
Long Run Activity
Today, we have 120 minutes on deck. That's two full hours. Our longest run of our training. Today is where the body and mind come together to conquer a monster of a run
Week 13
Base Run
Welcome to your taper week! This week we learn a new technique “See Good”, where instead of appreciating what you see just as it is, you actively create positive visuals on your mental screen.
Base Run Activity
Today's base run is easier from the toughest run you had last week. With only 60 minutes of run, capitalize on feeling great and take these weeks easy.
Tempo Run Activity
Today is a day to lock in, visualize the race, and execute the pace you want to run for 42k.
Strength Day
We’re only a week away from the marathon and we will follow this up with last week’s core, lower and upper body workouts. You’re almost done, and the results are going to be worth it. Let’s power through another session of strength training!
Fartlek Activity
For today's speed day, we’re doing 5 reps of 2 minute runs at 21k race pace with 2 minutes of active rest between each rep followed by the hill runs after an active rest time of 3 minutes.
Rest
Long Run Activity
Let’s end the week with a 70 minute run. This isn’t even a challenge for you, you’ve got this! Let’s begin!
Week 14
Base Run
We’re at the last week of the program, all the training you've done so far is to reach the ultimate goal - 42k race. We’re going to start of this week with a 40 minute run. Let’s get started!
Base Run Activity
For today's 40 minute run, you'll observe how your body is in form as the basics are already in place. Let’s get started!
Tempo Run Activity
For today's Tempo runs, we're going to challenge ourselves by doing 6 laps of 1k runs at 42k race pace with 4 minutes rest time between each lap. We've been training for this. Are you ready? Let’s go!
Rest
Rest
Rest
42k Time Trial
Program Completion
Post Race
Congratulations on completing 42k of racing. You actually did it and ran a marathon! Take pride in your performance and celebrate!
You Did It
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