September 22

September 22

Run

Aerobic Threshold

Long Run

2h:00

Warm Down

2 rounds

10 Inch Worm Push up

10 Good Morning

20 Walking Lunge

10 Lateral Lunge

10 Cat/Cow

10 Push up to Lateral Plank

10 Bird Dog

10 Fire Hydrant

1:00 Lateral Plank

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

September 21

September 21

Run

Aerobic Threshold Pace

10-12k

Warm Down

Warm Down

3 rounds

10 Inch Worm Push up

10 Good Morning

20 Walking Lunge

10 Lateral Lunge

10 Cat/Cow

10 Push up to Lateral Plank

10 Bird Dog

10 Fire Hydrant

1:00 Lateral Plank

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

September 20

September 20

Strength

Thruster

3 OTM for 10:00

Accessory

Tricep Extension 2 x 20

Lateral DB Shoulder Raise 2 x 10

Band Pulls 2 x 25

Calisthenics

Scap Pull up 3 x 15

Ring Row 3 x 15

V-up 3 x 15

Back Extension 3 x 15

Conditioning

KB Swing 10 OTM for 10:00

September 18

September 18

Run

Threshold Intervals

Warm up : Lunge matrix, hip circle drills, 2 miles E pace w. nasal breathing + run drills

4 x 1 mile w. 1:30 resting recovery

3 x 800m w. 1:00 resting recovery

2 x 400m w. :30 resting recovery

Warm Down

2 miles E pace w. nasal breathing

Warm Down

10 Inch Worm Push up

10 Good Morning

20 Walking Lunge

10 Lateral Lunge

10 Cat/Cow

10 Push up to Lateral Plank

10 Bird Dog

10 Fire Hydrant

1:00 Lateral Plank

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

September 17

September 17

Run

Aerobic Threshold / Marathon Pace

15k run

10k at AeT pace, 5k at M Pace

8 x 1:00 at T Pace w. 1:00 running recovery

Warm Down

10 Inch Worm Push up

10 Good Morning

20 Walking Lunge

10 Lateral Lunge

10 Cat/Cow

10 Push up to Lateral Plank

10 Bird Dog

10 Fire Hydrant

1:00 Lateral Plank

20 Glute Bridge

20 Contralateral Deadbug

20 Sit up

September 14

September 14

Run

Aerobic Threshold

10-12k

8 x 100m w. 100m walking recovery

Warm Down

50 Heel pull

10 Inch Worm Push up

10 Good Morning

10 Lateral Lunge

10 Reverse Lunge

10 Cat/Cow

10 Knee Circle

10 Fire Hydrant

10 Bird Dog

10 Donkey Kick

1:00 Plank Pose

20 Sit up

20 Contralateral Deadbug

September 13

September 13

Strength

Complex

3 Sets of

5 Deadlift

3 Clean

2 Thruster

Accessory

DB row 2 x 10

Tricep Extension 2 x 20

Calisthenics

5 rounds

5 Pull up

10 Dip

10 Step Down e/l

Conditioning

3 rounds

5 SandBag Shoulder

10 Sandbag Squat

15 Burpee

September 12

September 12

Run

Timed Intervals

Warm up : Lunge matrix, hip circle drills, 2 miles E pace + form drills

15 x 1:00 w. 1:00 walking recovery 

Warm Down

2 miles E pace

Warm Down

50 Heel Pull

10 Inch Worm Push up 

10 Good Morning 

10 Air Squat 

10 Reverse Lunge 

10 Lateral Lunge 

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick 

10 Bird Dog

20 Glute Bridge

20 Contralateral Deadbug

September 11

September 11

Run

Aerobic Threshold

10-12k 

8 x 100m 

Warm Down

50 Heel Pull

10 Inch Worm Push up 

10 Good Morning 

10 Air Squat 

10 Reverse Lunge 

10 Lateral Lunge 

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick 

10 Bird Dog

20 Glute Bridge

20 Contralateral Deadbug

 

September 10

September 10

Strength 

Goblet Hold 3 x :30

Split Squat 3 x 10 e/l

Step Down 3 x 10  e/l

Accessory 

Bicep Curl 2 x 20 

Upright Row 2 x 15

 

Calisthenics

4 rounds

15 Scap Pull up

10 TTB  

5 HSPU

1:00 Plank Pose

 

Conditioning 

5k Run Aerobic Threshold 

September 7

September 7

Strength 

Push Press 5 - 3 - 2 - 1

Front Squat 5 - 3 - 2 - 1

Accessory

DB Upright Row 2 x 10

Tricep Extension 2 x 10

 

Calisthenics

5 rounds 

6 Pull up

12 Pistol - alternate

14 Step Down

16 Back Extension 

 

 

September 6

September 6

Run

Timed Intervals

Warm up : 50 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills

1 x 10:00 w. 2:00 recovery 

1 x 8:00 w. 2:00 recovery 

1 x 6:00 w. 2:00 recovery 

1 x 4:00 w. 2:00 recovery 

1 x 2:00 w. 2:00 recovery 

Warm Down

2 miles E pace

50 Heel Pull

20 Walking Lunge

10 Lateral Lunge 

10 Inch Worm Push up 

10 Leg Swing

10 Lateral Leg Swing

:30 Squat Hold

10 Step Down

10 Cat Cow

10 Fire Hydrant

10 Bird DOg

20 Sit up 

20 Glute Bridge 

20 Contralateral Deadbug

 

September 5

September 5

Run

Aerobic Threshold Pace

10-12k 

8 x 100m w. 100m walking recovery 

Warm Down

50 Heel Pull

20 Walking Lunge

10 Lateral Lunge 

10 Inch Worm Push up 

10 Leg Swing

10 Lateral Leg Swing

:30 Squat Hold

10 Step Down

10 Cat Cow

10 Fire Hydrant

10 Bird DOg

20 Sit up 

20 Glute Bridge 

20 Contralateral Deadbug

September 4

September 4

Strength 

Press 5 - 3 - 2 - 1

Front Squat 5 - 3 - 2 - 1

Thruster 5 - 3 - 2 - 1 

Accessory 

DB Row 2 x 10 

Tricep Extension 2 x 10

 

Calisthenics

KTE 3 x 15

Hollow Rock 3 x 20

Back Extension 3 x 15

Lunge Twist 3 x 10 

 

Conditioning 

OTM for 10:00

Odd 1:00 - 5 Burpee

Even 1:00 5 Pull up 

September 3

September 3

Run

Aerobic Threshold Pace

5 miles w. nasal breathing

 :30 comfortable fast w. 2:00 EZ running returning to nasal breathing for 2 miles.

Warm Down

50 Heel Pull

20 Walking Lunge

10 Lateral Lunge

10 Inch Worm Push up

10 Leg Swing

10 Lateral Leg Swing

:30 Squat Hold

10 Step Down

10 Cat Cow

10 Fire Hydrant

10 Bird DOg

20 Sit up 

20 Glute Bridge 

20 Contralateral Deadbug

 

August 31

August 31

Strength

DB Complex 

5 sets of 

5 DeadLift 

3 Clean 

2 Thruster 

 

Calisthenics

Lunge Twist 3 x 10 e/l

Russian Twist 3 x 30

KTE 3 x 15 

 

August 30

August 30

Run

Timed Intervals

Warm up : Lunge matrix, hip circles, 2 miles E pace focusing on nasal breathing + form drills 

15 x 1:00 w. 1:00 waling recovery 

Warm Down

2 miles E pace focusing on nasal breathing

2 rounds 

20 walking Lunge 

10 Lateral Lunge 

20 Reverse Lunge 

10 Step Down 

10 Inch Worm Push up 

10 Cat/Cow

10 Push up to Lateral Plank 

10 Bird Dog

10 Donkey Kick 

10 Fire Hydrant 

10 Single Leg Glute Bridge 

20 Sit up 

20 Contralateral Deadbug

August 29

August 29

Run

Aerobic Threshold Pace

8-10k 

4 x 1:00 comfortably fast w. 1:00 running recovery 

Warm Down

2 rounds

20 walking Lunge 

10 Lateral Lunge 

20 Reverse Lunge 

10 Step Down 

10 Inch Worm Push up 

10 Cat/Cow

10 Push up to Lateral Plank 

10 Bird Dog

10 Donkey Kick 

10 Fire Hydrant 

10 Single Leg Glute Bridge 

20 Sit up 

20 Contralateral Deadbug

 

August 28

August 28

Strength 

1/2 Kneeling DB Press 3 x 10

Goblet Squat 3 x 10

Russian KB Swing 3 x 15

 

Calisthenics

Pull up 10 - 1

Burpee 1 - 10

Run 800m

Dip 10 - 1

Row 1 - 10

 

Conditioning

10 x 100m OTM