July 21

July 21

Run

Long Run on trails

Aerobic Threshold Pace

Ultra: 5-6h:00

Marathon: 2h:30-3h:00

Middle Distance: up to 2h:00

Warm Down

Lunge Matrix x's 2 

July 20

July 20

Strength 

Split Squat 3 x 10 e/l

Goblet Hold w. Hip Circle 3 x :30

DB Bench 3 x 8

Accessory 

Bicep Curl 3 x 15 e/a

Lateral Lunge 3 x 10

 

Calisthenics

4 rounds

5 Burpee Pull up

10 Glute Bridge 

15 GHD Sit up

 

Conditioning

3 rounds 

100m Farmer Carry (50m each arm)

100m Racked Carry 

100m Sprint 

 

 

July 19

July 19

Run

Threshold Intervals

Warm up: Lunge Matrix, Hip Circle Drills, 2 miles E pace + From Drills 

Ultra: 8 x 2k w. 2:00 recovery 

Marathon: 6 x 2k w. 2:00 recovery 

Middle Distance: 6 x 1k w. 1:00 recovery 

Warm Down 

2 miles E pace

Warm Down

2 rounds

10 Split Squat 

10 Lateral Lunge 

10 Step Down 

10 Single Leg RDL 

10 Cat Cow

10 Lateral Plank Leg Raise 

20 Sit up 

20 Contralateral Deadbug

 

July 18

July 18

Run

Aerobic Threshold Pace

Warm up: Lunge Matrix x's 2

Ultra 15-20k 

Marathon 12-15k 

Mid Distance 10-12k 

Warm Down 

2 rounds

10 Split Squat 

10 Lateral Lunge 

10 Step Down 

10 Single Leg RDL 

10 Cat Cow

10 Lateral Plank Leg Raise 

20 Sit up 

20 Contralateral Deadbug

 

July 17

July 17

Strength 

Single Leg RDL 3 x 8 

1/2 Kneeling Press 3 x 10

DB Row 3 x 12

Accessory 

Calf Raise 2 x 15 e/l

Tricep Extension 2 x 15

 

Calisthenics

10-1

Chin up 

TTB 

Lunge Exchange 

 

Conditioning 

21-15-9

Burpee 

KB Swing 

July 16

July 16

Run 

Aerobic Threshold Pace 

Warm up: Lunge Matrix x's 2

Ultra 15-20k 

Marathon 12-15k 

Mid Distance 10-12k 

Warm Down 

2 rounds

10 Split Squat 

10 Lateral Lunge 

10 Step Down 

10 Single Leg RDL 

10 Cat Cow

10 Lateral Plank Leg Raise 

20 Sit up 

20 Contralateral Deadbug

 

July 14

July 14

Run

Long Run

Aerobic Threshold Pace

Middle Distance: up to 2h:00

Marathon: 2h:30-3h:00

Ultra: 5h:00-6h:00 

July 13

July 13

Run

Aerobic Threshold Pace

Middle Distance 15k 

Marathon 20k 

Ultra 25k 

Warm Down

2 Rounds 

10 Wall Squat 

10 Lateral Lunge 

10 Inch Worm Push up 

10 Reverse Lunge 

10 Cat/Cow

10 Single Leg Glute Bridge

10 Bird Dog

10 Fire Hydrant 

20 Sit up 

20 Contralateral Deadbug

July 12

July 12

Strength 

Good Morning 3 x 8

KB SDHP 3 x 10 

Bicep Curl 3 x 10

 

Gymnastics 

Back Ext. 3 x 15 

Hip Thrust 3 x 10 

Lateral Plank 3 x 1:00

 

Conditioning 

10:00 AMRAP 

20 Walking Lunge 

10 Burpee Broad Jump 

5 Sandbag Shoulder 

July 11

July 11

Run

Tempo Run

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

Middle Distance: 3 miles  M pace 

Marathon: 6 miles M pace 

Ultra: 8-10 miles M pace 

Warm Down

2 miles E pace + 100 Heel Pull 

Warm Down

2 Rounds 

10 Wall Squat 

10 Lateral Lunge 

10 Inch Worm Push up 

10 Reverse Lunge 

10 Cat/Cow

10 Single Leg Glute Bridge

10 Bird Dog

10 Fire Hydrant 

20 Sit up 

20 Contralateral Deadbug

July 10

July 10

Run

Aerobic Threshold Pace

Middle Distance 8-10k 

Marathon 10-12k

Ultra 15-20k 

10 x 100m w. 100m walking recovery 

Warm Down

2 Rounds

10 Wall Squat

10 Lateral Lunge

10 Inch Worm Push up

10 Reverse Lunge

10 Cat/Cow

10 Single Leg Glute Bridge

10 Bird Dog

10 Fire Hydrant

20 Sit up

20 Contralateral Deadbug

 

July 9

July 9

Strength 

Split Squat 3 x 8 e/l

DB Push Press 3 x 8

DB Thruster 3 x 6

 

Gymnastics 

5 rounds 

5 Pull up 

10 Dip 

15 KTE

 

Conditioning

5 rounds 

10 Burpee

15 KB Swing 

July 8

July 8

Rest Day 

July 7

July 7

Run

Aerobic Threshold Pace

Ultra - 4h:00-5h:00 w. 4-5k of vertical 

Marathon 2h:00-2h:30 

Middle Distance up to 2h:00

Warm Down

2 rounds 

10 Split Squat 

10 Step Down 

10 Lateral Lunge 

10 Inch Worm Push up 

10 Cat/Cow

10 Fire Hydrant 

10 Bird Dog 

10 Push up to Lateral Plank 

10 Lateral Plank Leg Raise 

20 Sit up 

20 Contralateral Deadbug

July 6

July 6

Run

Aerobic Threshold Pace

15-20k 

Warm Down

2 rounds 

10 Split Squat 

10 Step Down 

10 Lateral Lunge 

10 Inch Worm Push up 

10 Cat/Cow

10 Fire Hydrant 

10 Bird Dog 

10 Push up to Lateral Plank 

10 Lateral Plank Leg Raise 

20 Sit up 

20 Contralateral Deadbug

 

July 5

July 5

Strength 

Single Leg RDL 3 x 10 e/l

Suit Case Deadlift 3 x 5 

DB Row 3 x 10 

OH Medball Toss 3 x 10 

 

Gymnastics

Ring Row 3 x 15

Scap Pull up 3 x 15 

Hollow Rock 3 x 30 

 

Conditioning 

5 rds

10 Sandbag Shoulder

10 Sandbag Squat 

10 Burpee

July 4

July 4

Run 

Timed Intervals, Marathon Pace

Warm up : Lunge matrix, hip circles, 2 miles easy pace + form drills

1 x 15:00 w. 3:00 running recovery 

5 x 5:00 w. 1:00 running recovery 

1 x 15:00

Warm Down 

2 miles easy pace 

2 rounds 

10 Split Squat 

10 Step Down 

10 Lateral Lunge 

10 Inch Worm Push up 

10 Cat/Cow

10 Fire Hydrant 

10 Bird Dog 

10 Push up to Lateral Plank 

10 Lateral Plank Leg Raise 

20 Sit up 

20 Contralateral Deadbug

July 3

July 3

Run 

Aerobic Threshold Pace

12-15k 

Final 2 miles :30 comfortably fast, 1:30 relaxed running.

Warm Down 

2 rounds 

10 Split Squat 

10 Step Down 

10 Lateral Lunge 

10 Inch Worm Push up 

10 Cat/Cow

10 Fire Hydrant 

10 Bird Dog 

10 Push up to Lateral Plank 

10 Lateral Plank Leg Raise 

20 Sit up 

20 Contralateral Deadbug