March 24

March 24

Run

Aerobic Threshold

13 miles on soft surface

Final 4 miles at marathon goal pace

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 23

March 23

Run

Aerobic Threshold

18 miles on soft surface

Final 4 miles at marathon goal pace

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 22

March 22

Run

Turnover

Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles w. NB + form drills

10 x 100m OTM

10 x 100m w. 100m walking recovery

Warm Down

2 miles w. NB + 100 heel pull

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 21

March 21

Strength

Squat

5 -5 - 5 @ 40, 50, 60% of your TM

Accessory

Step up 2 x 20

OH Split Squat 2 x 10 e/l

Calisthenics

3 rounds

20 GHD Sit up

1:00 Goblet Hold

20 Glute Bridge

Conditioning

10:00 AMRAP

20 Double Under unbroken

March 20

March 20

Run

Marathon Intervals

Warm up : 100 heel raise, lunge matrix, hip circle drills, 2 miles E pace + form drills,

5 x 2k @ marathon goal pace w 2:00 recovery

Warm Down

2 miles E pace w. 100 heel pull

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 19

March 19

Run

Aerobic Threshold Pace

12-15k

8 x 100m w. 100m walking recovery

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 18

March 18

Strength

Press

5 - 5 - 5 @ 40, 50, 60% of your TM

Accessory

Banded Lat Pull Down 2 x 20

DB Bent over Row 2 x 15 e/a

Calisthenics

3 rounds

20 Lateral MB Toss

20 Russian Twist

1:00 Lateral Plank

Conditioning

OTM for 8:00

5 Devils Press

March 17

Run

Long Run

Aerobic Threshold

8-10 miles

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 16

March 16

Run

Long Run

Aerobic Threshold

16 miles w. the final 3 miles @ Marathon Goal Pace

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 15

March 15

Strength

Press

5 - 3 - 1+ @ 75, 85, 95% of your TM

Accessory

Lateral DB Raise 2 x 10

Reverse DB Fly 2 x 10

Calisthenics

5 rounds

5 Pull up

10 Plyo Push up

10 Wall Walk

Conditioning

5 rounds

10 Slam Ball

10 Box Jump

30 Double Under

March 14

March 14

Run

Aerobic Threshold Pace

15k for the final 2 miles :30 sprint w. 2:00 relaxed running returning to nasal breathing

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 13

March 13

Strength

Squat

5 - 3 - 1+ @ 75, 85, 95% of your TM

Accessory

Split Squat 2 x 10e/l

Box Jump 2 x 10

Calisthenics

3 rounds

:20 L-Sit

1:00 Lateral Plank

20 Glute Bridge

Conditioning

10:00

15 KB Swing

10 Burpee

March 12

March 12

Run

Marathon Intervals

Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles @ E pace + form drills

6 x 1 mile @ Marathon Goal Pace w. 1:00 recovery

Warm Down

2 miles E pace, 100 heel pull

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

March 11

March 11

Strength

Deadlift

5 - 3 - 1+ @ 75, 85, 95% of your TM

Accessory

Single Leg RDL 2 x 10 e/l

Reverse Hyper 2 x 20

Calisthenics

3 rounds

10 TTB

15 Knee Raise

1:00 Plank Pose

Conditioning

12 - 9 - 6

DB Thruster

Pistol e/l

MARCH 10

RUN

AEROBIC THRESHLOLD PACE

10-12 miles w. nasal breathing on trails

WARM DOWN

2 miles E Pace + 100 heel pull

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

MARCH 9

MARCH 9

RUN

AEROBIC THRESHLOLD PACE

18 miles w. nasal breathing on trails

WARM DOWN

2 miles E Pace + 100 heel pull

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

MARCH 8

MARCH 8

STRENGTH

Deadlift

3 - 3 - 3 @ 70, 80, 90% of your TM

ACCESSORY

Good Morning 2 x 10

Hanging Knee Raise 2 x 15

CALISTHENICS

3 rounds

10 Scap Pull up

5 Ring Dip

10 Back Extension

CONDITIONING

10:00 EMOM

5 Burpee

1 DB Thruster

MARCH 7

MARCH 7

RUN

AEROBIC THRESHOLD PACE

15k - Final 2 miles at Marathon Goal Pace

Finish w. 5 x 100m w. 100m walking recovery

WARM DOWN

2 miles E Pace + 100 heel pull

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

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March 6

March 6

STRENGTH

Squat

3 - 3 - 3 @ 70, 80, 90% of your TM

ACCESSORY

Step up 2 x 10 e/l

Reverse Hyper 2 x 20

CALISTHENICS

3 rounds

20 Russian Twist

10 Single Leg Glute Bridge

1:00 Lateral Plank

CONDITIONING

12:00 AMRAP

40 Double Under

5 Strict Pull up

15 Sit up

March 5

March 5

Run

Marathon Pace Intervals

Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace + from drills

6 x 800m w. 1:00 resting recovery

1 x 2 mile @ Marathon Goal Pace

Warm Down

2 miles E Pace + 100 heel pull

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog