October 16

October 16

Strength

Deadlift 5-3-2-2 @ 60,70,75,80% of your TM

Farmer Carry Step up 4 x 20

Calisthenics

15 Scap Push up

:20 L-Sit

:30 Supine Plank

3 / 5 rounds

Conditioning

10 KB Swing OTM

October 15

October 15

Run

Intervals

Warm up: 50 heel march, :30 four pose e/s, 10 good morning, 10 split squat, 10 RDL, 10 reverse lunge, 10 cossack squat, :30 four pose

2 miles w. 3/3 NB + form drills,

Ultra/Marathon :2 x 2 miles w. 2:00 resting recovery

Middle Distance 2 x 1 mile w. 1:00 resting recovery then all 4 x 400m w 1:1 recovery, 4 x 200m w. 1:00 resting recovery

2 miles w. 3/3 NB

Warm Down: 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose,

October 14

October 14

Run

Regeneration Run / Aerobic Threshold Pace w. 3/3 nasal breathing

Warm up: 50 heel march, :30 four pose e/s, 10 good morning, 10 split squat, 10 RDL, 10 reverse lunge, 10 cossack squat, :30 four pose

Ultra: 15k

Marathon 12k

Mid Distance 10k

all finish w. 6 x 100m w. 100m walking recovery

Warm Down: 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose,

October 13

October 13

Active Recovery

Five Parks Yoga for Runner’s

10 Push up to Lateral Plank, 1:00 Lateral Plank Pose

20 Sit up, 1:00 Boat Pose

10 Cat/Cow, 1:00 Supine Plank

10 Single Leg Glute Bridge, 1:00 Glute Bridge Hold

20 Hindu Squat , 1:00 Squat Hold

10 Hindu Push up, 1:00 Plank Pose

10 Single Leg RDL, 1:00 Figure 4 Pose

October 12

October 12

Run

Long Run - Aerobic Threshold Pace

Warm up: 50 heel march, :30 four pose e/s, 10 good morning, 10 split squat, 10 RDL, 10 reverse lunge, 10 cossack squat, :30 four pose

Ultra: 20k

Marathon: 15k

Mid Distance: 12k

Warm Down: 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose,