July 16

July 16

Strength

Squat 5-3-2-2

Step Up to Reverse Lunge 4 x 8

Push Press 5-3-2-2

Calisthenics

3 rounds

8 Pull up

10 V-up

15 Hanging Knee Raise

20 Russian Twist

Conditioning

3 x 100m Sand Bag Carry, 10 Burpee each time you break

July 15

July 15

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

15k 3/3 NB for the first 12k, for the final 3k :30 comfortably fast w. 2:00 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

July 14

July 14

Run

Aerobic Threshold Pace

10-12k

Wam 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

Optional Rest Day

5 Parks Yoga for Runners

July 13

July 13

Run

Aerobic Threshold Pace

3h:00 - 3h:30 on Trail w. 3/3 nasal breathing

Wam 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

July 12

July 12

Strength

Deadlift

5 - 3 - 2 - 2

Accessory

Split Squat 2 x 10

1/2 Kneeling DB Press

Calisthenics

5 Burpee Pull up OTM for 8:00

Conditioning

50m Farmer Carry

10 Sand Bag Squat

50m Sand Bag Squat

20 Kettle Bell Swing

July 11

July 11

Run

Marathon Pace Intervals

Warm up: 100 heel pull, 5 rounds of 3 point lunge matrix, 2 miles w. 3/3 nasal breathing + form drills

2 miles w. 2:00 resting recovery

1 mile w. 1:00 resting recovery

3 x 1k @ Threshold Pace w. 1:00 resting recovery

Wam Down

2 miles + 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

July 10

July 10

Run

Aerobic Threshold Pace

10-12k w. 3/3 nasal breathing

5 x 25m Bounding w. 1:30 resting recovery

Wam 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

July 9

July 9

Strength

Thruster

60% of you TM / 4 OTM for 8:00

Accessory

Lateral Step up 2 x 10

Glute Ham Raise 2 x 10

Calisthenics

3 rounds

10 V - Up

15 Hollow Rock

:30 Superman Hold

Conditioning

4 rounds

10 Tire Flips

10 Burpee Box Jump

July 8

July 8

Run

Aerobic Threshold Pace/Marathon Pace

15k ( 5k w. 3/3 NB, 5k @ Marathon Pace, 5k w. 3/3 NB)

10 x 100m OTM

Wam 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

July 8

July 8

Rest Day

July 7

July 7

Rest Day

5 Parks Yoga for Runner’s

July 6

July 6

Run

Aerobic Threshold Pace

2h:00 - 2h:30 w. 3/3 count nasal breathing

Wam 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

July 5

July 5

Strength

Trap Bar Deadlift 3 x 5

Accessory

10 Split Squat

10 Lateral Step Up

Calisthenics

3 rounds

10 Scap Pull up

5 Strict Pull up

10 Scap Push up

5 Plyo Push up

Conditioning

5 Burpee, 50m Sprint OTM for 10:00

July 4

July 4

Run

Go support your local 4th of July race!

Wam 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

July 3

July 3

Run

Aerobic Threshold

8-10k w. 3/3 count nasal breathing

8 x 75m w. 1:00 resting recovery

Wam 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

July 2

July 2

Strength

3 Rounds

3 Front Squat

2 Push Press

1 Thruster

Accessory

10 Reverse Hyper

10 Glute Ham raise

10 GHD Sit up

Calisthenics

5 rounds

5 Burpee Pull up

10 V-Up

:20 L-Sit

Conditioning

10:00

10 Box Jump

20 KB Swing

July 1

July 1

Run

Aerobic Threshold Pace

15k, 10k w. 3/3 count nasal breathing, for the final 5k, 1:00 comfortably fast w. 2:00 relaxed running returning to nasal breathing.

6 x 100m w. 100m walking recovery

Wam 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

June 29

June 29

Run

Aerobic Threshold Pace

Warm up : hip circle, 3 point calf raise, split squat, lateral lunge, reverse lunge, air squat, good morning, hindu squat, trunk twist, reverse lunge twist, seasaw walk (10 reps of each movement)

20-25k k w. 3/3 count nasal breathing

Warm Down

Core

Plank Pose 1:00

10 Push up to Lateral Plank

10 Cat/Cow

10 Lateral Plank 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


June 28

June 28

Run

Aerobic Threshold Pace

Warm up : hip circle, 3 point calf raise, split squat, lateral lunge, reverse lunge, air squat, good morning, hindu squat, trunk twist, reverse lunge twist, seasaw walk (10 reps of each movement)

15-20k w. 3/3 count nasal breathing w. the final 5k @ M(arathon) pace.

Warm Down

Core

Plank Pose 1:00

10 Push up to Lateral Plank

10 Cat/Cow

10 Lateral Plank 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