August 23

August 23

Strength

Deadlift 5 - 3 - 2 - 2

Accessory

Split Squat 3 x 10 e/l

Lateral Step Up 3 x 10 e/l

Calisthenics

5 Rounds

10 Scap Pull up

10 Scap Push up

20 Hollow Rock

Conditioning

8 Burpee OTM for 10:00

August 22

August 22

Run

Intervals

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

2 miles 3/3 NB + From Drills

2 x 10:00 w. 3:00 running recovery returning to 3/3 NB

5 x 5:00 w. 1:00 running recovery

10 x 1:00 w . descending/ascending recovery 1:00, :50, :40, :30, :20, :10, 20, :30, :40, :50

Warm Down: 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock

August 21

August 21

Strength

Front Squat 5 - 3 - 2 - 2

Accessory

Reverse Hyper or Back Extension 3 x 10

Farmer Carry 3 x 50m

Calisthenics

4 rounds

5 Burpee Pull up

5 Burpee Box Jump

10 Ring Row

:30 Supine Plank

Conditioning

5 rounds

50m Sand bag Carry

50m Farmer Carry

10 Sandbag Squat

August 20

August 20

Run

Aerobic Threshold Pace

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

8-10k w. 3/3 NB

Warm Down: 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock

August 19

August 19

Run

Speed Development

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

2 miles 3/3 NB + From Drills

6 x 150m progressive acceleration w. 150m walking recovery

4 x 300m w. 100m negative splits w. 2:00 resting recovery

Warm Down: 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock

August 18

August 18

Active Recovery

Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

O1: 5 mile hike, indoors start @ 4% increasing by 1% every 1/2 mile

Warm Down : 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock

O2: Foundation Training 2.0

O3: Five Parks Yoga for Runner’s

August 17

August 17

Run

Aerobic Threshold Pace

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

Ultra : 4h:00

Marathon: 2h:30

Mid Distance: up to 2h:00

Warm Down: 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock

August 16

August 16

Run

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

12k run, followed by 8 x :20 sprint w. 1:00 resting recovery

Warm Down: 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock

August 15

August 15

Strength

Single Leg RDL 4 x 4 e/l

Lateral Step Up 4 x 8 e/l

Russian KB Swing 10 OTM for 10:00

Calisthenics

5 Burpee Box Jump 20”- OTM for 10:00

Conditioning

3 rounds

50m Farmer Carry

5 Farmer Carry Deadlift

20 Walking Lunge

August 14

August 14

Run

Intervals

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

2 miles w. 3/3 breathing 8 x 100m OTM, 6 x 400m w. 1:00 resting recovery, 4 x 800m w. 1:1 resting recovery, 2x 1600m w. 2:00 resting recovery

Warm Down : 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock

August 13

August 13

Strength

Goblet Squat 10-8-4-4

Farmer Carry Step Up to Lateral Lunge 4 x 4 e/l

1/2 Kneeling DB Press 4 x 8 e/a

Calisthenics

3 rounds

8 HSPU

10 V-up

15 Hanging Knee Raise

20 Russian Twist

Conditioning

50m Sandbag Carry

5 Sandbag Squat

10 Burpee

August 12

August 12

Run

Aerobic Threshold w. pick ups

Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up

10k 3/3 NB for the first 8k, for the final 2k :30 comfortably fast w. 1:00 running recovery, returning to nasal breathing.

Warm Down : 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock

August 11

August 11

Run

Speed Turnover

Warm up: Warm Up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up, the 2 miles w. 3/3 nasal breathing + form drills

10 x 100m w. 100m w. 100m walking recovery

8 x 100m OTM

4 x 150m (50m float, 50m sprint, 50m float)

Warm Down

2 miles + 100 heel pull then;

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

August 10

August 10

Run

Aerobic Threshold / Long Run

Ultra : Up to 4h:00

Marathon : up to 2h:30

Mid Distance : Up to 1h:45

All with 3/3 nasal breathing

Warm Down

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

August 9

August 9

Strength

Goblet Squat March 3 x 10

Lateral Goblet Hold Step up 3 x 10

Accessory

Prone DB Fly 2 x 10

Lateral Shoulder Raise

Calisthenics

3 Rounds

10 Pull Up

10 Single Leg Glute Bridge

1:00 Glute Bridge Hold

20 Sit up

1:00 Boat Pose

Conditioning

10 rounds

100m Sprint

10 Burpee

August 8

August 8

Run

Speed Turnover

Warm up: Warm Up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up, the 2 miles w. 3/3 nasal breathing + form drills

8 x 150m w. 2:00 resting recovery

4 x 300m w. 2:00 resting recovery

Warm Down

2 miles + 100 heel pull then;

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

August 7

August 7

Strength

Farmer Carry Step Up 3 x 5 e/l

Goblet Squat March 3 x 10

Shoulder Press 3 x 6

Calisthenics

10 Scap Pull up

10 Ring Row

20 Hollow Rock

Conditioning

8 Burpee OTM for 10:00

August 6

August 6

Run

Aerobic Threshold + Pick ups

Warm Up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up

10k w. 3/3 nasal breathing, finish w. 10 x 100m OTM, 5 x 200m w. 1:1 recovery

Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank

August 5

August 5

Run

Aerobic Threshold + Pick ups

Warm Up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up

12k, 3/3 nasal breathing for the first 10k, for the final 2k :30 sprint w. 1:30 running recovery returning to nasal breathing.

Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank

August 4

August 4

Active Recovery

2 rounds

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