August 17

August 17

Run

Turnover Recovery 

Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy running + form drills

10 x 100m w. 100m walking recovery 

Warm Down

2 miles easy pace 

100 Heel pull

10 Inch Worm Push up 

10 Lateral Lunge 

10 Reverse Lunge 

10 Cat/Cow

10 Knee Circles 

20 Glute Bridge 

10 Prone Plank Leg Lift

10 Lateral Plank Leg Lift 

20 Contralateral Deadbug

August 16

August 16

Strength 

Split Squat 3 x 10 e/l

Hip Thrust 3 x 10 

Thurster 3 x 5 

Tricep Ext 3 x 10 

DB Row 3 x 10 e/a

 

Gymnastics 

Pull up 3 x 10 

TTB 3 x 10 

Back Ext 3 x 10 

Russian Twist 3 x 20

 

Conditioning 

10 x 100m OTM 

 

August 15

August 15

Run

Aerobic Threshold Pace

10-12k 

Warm Down 

100 Heel Pull

10 Leg Swing 

10 Lateral Leg Swing 

10 Good Morning 

10 Cat/Cow

10 Lateral Leg Raise 

10 Knee Circles

10 Fire Hydrant 

10 Bird Dog 

10 Donkey Kicks

20 Quadrilateral Deadbug 

August 14

August 14

Run 

Aerobic Threshold Pace 

10-12k 

Warm Down 

2 rounds 

10 Inch Worm Push up 

20 Contralateral Deadbug

10 Lateral Plank Push up 

20 Sit up 

10 Split Squat 

20 Glute Bridge 

10 Seesaw Walk 

August 12

August 12

Run 

Trail Run 

Aerobic Threshold Pace

3h:00

August 11

August 11

Strength 

Splits Squat 5 x 5 e/l 

DB Thruster 3 x 5 

Renegade Row 3 x 10 

DB Row 3 x 10 

 

Gymnastics

4 rounds 

5 Ring Dip

10 Spiderman Push up 

15 Hollow Rock 

 

August 10

August 10

Run

Aerobic Threshold Pace

12-15k 

Finish w. 8 x 100m w. 100m walking recovery 

Warm Down

2 rounds

20 Walking Lunge 

10 Lateral Lunge 

10 Good Morning 

10 Inch Worm Push up 

20 Glute Bridge 

10 Push up Lateral Plank

10 Prone Plank Leg Lift 

20 Quadrilateral Deadbug

August 9

August 9

Strength

Super Set

3 rounds

10 Box Jump 20"

5 Goblet Squat 

then

10 HSPU

5 Push Press

 

Gymnastics

4 rounds

10 Scap Pull up 

5 Pull up 

5 Strict TTB

10 KTE

5 burped each time you break before finishing set

 

August 8

August 8

Run

Marathon Tempo

10-12k 

Finish w. 10 x :20 w. 1:00 recovery 

Warm Up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills

Warm down

100 Heel Pull

2 rounds 

20 Reverse Lunge 

10 Straight Leg Fire Hydrants 

10 Knee Circles

20 Sit up 

10 Supine Plank Leg Lift 

10 Lateral Plank Leg Lift 

20 Glute Bridge 

 

August 7

August 7

Run

Aerobic Threshold Pace

15-20k 

 

Warm Down

100 Heel Pull

2 Rounds 

20 Walking Lunge

10 Lateral Lunge e/l

10 Good Morning 

10 Inch Worm Push up 

20 Glute Bridge 

10 Push up to Lateral Plank 

10 Prone Plank Leg Lift 

20 Contralateral Deadbug

 

August 5

August 5

Run

Long Run

5h:00 Ultra 

3h:00 Marathon 

2h:00 1/2 and below 

Warm Down

100 Heel Pull

10 Good Morning 

10 Leg Swing 

10 Lateral Leg Swing 

10 Supine Leg Swing 

10 Lateral Leg Raise 

10 Cat/Cow

10 Straight Leg Fire Hydrant 

20 Glute Bridge 

August 4

August 4

Strength

Good Morning 3 x 10 

Box Squat 3 x 5 

Split Squat 3 x 10 

 

Gymnastics

Push up to Lateral Plank 3 x 10 e/s

V-up 3 x 15

Lateral MB Toss 3 x 10 e/s

 

Conditioning

5 rounds for movement quality

Bear Crawl 25m

Crab Walk 25m 

10 Burpee Broad Jump

August 3

August 3

Run

Aerobic Threshold Pace for Both

AM 12-15k 

PM 10-12k

Warm Down

2 rounds for movement quality

10 Leg Swing 

10 Lateral Leg Swing 

10 Good Morning 

10 Prone Plank Leg Lift

10 Supine Plank Leg Lift

10 Straight Leg Fire Hydrant 

10 Bird Dog

10 Donkey Kick 

August 2

August 2

Run

Intervals

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

8 x 800m or 8 x 4:00 w. 1:30 running recovery 

Warm Down

2 rounds 

20 walking Lunge

10 Inch Worm Push up 

20 Sit Up 

10 Push up to Lateral Plank

20 Contralateral Deadbug

10 Lateral Plank Leg Lift e/s

20 Air Squat 

10 Single Leg Glute Bridge 

 

August 1

August 1

Strength 

Step Down 10 - 8 - 6 e/l

Goblet Squat 10 - 8 - 6 

Russian KB Swing 3 x 15

 

Gymnastics

5 rounds for movement quality

Strict Pull up 10 

KTE 15 

Hollow Rock 20 

Quadrilateral Deadbug 25

 

Conditioning 

10 x 100m OTM 

July 31

July 31

Run 

20-25k - Aerobic Threshold Pace w. 2-3k Vertical

Warm Down

10 Good Morning 

10 Reverse Lunge 

10 Lateral Lunge 

10 Cat/Cow

10 Bird Dog

10 Donkey Kick 

10 Knee Circle

10 Clam Shell

10 Reverse Clam Shell

 

July 30

July 30

Rest Day