May 23

May 23

Run 

Threshold Pace Intervals

6 x 1 mile w. 1:00 recovery 

4 x 200m w. 2:00 recovery 

 

May 22

May 22

Run 

Aerobic Threshold Pace

15-20k 

10 x :20 w. 1:00 recovery 

May 21

May 21

Strength

Split Squat 3 x 10 

RDL 3 x 1 0

Seated Press 3 x 10 

 

 

Midline

4 rounds 

Supinated Grip Band Pull Apart 20 

Ab Wheel 10 

Sit up 20 

Plank 1:00

 

Conditioning 

10 Sand Bag Shoulder 

50m SandBag Carry

10 Burpee

1:00 rest 

May 19

Run

Long Run

Aerobic Threshold

3h:30 - 3h:00 on trail 

Warm Down

2 rounds

10 Inch Worm Push up 

10 Lateral Lunge 

10 Knee Hugs

10 Samson Stretch 

10 Reverse Lunge 

10 Cat/Cow

10 Bird Dog 

10 Fire Hydrant 

10 Donkey Kick 

20 Sit up 

May 18

May 18

Run 

Aerobic Threshold 

15-20k 

8 x 100m w. 100m walking recovery 

2 rounds

10 Inch Worm Push up 

10 Lateral Lunge 

10 Knee Hugs

10 Samson Stretch 

10 Reverse Lunge 

10 Cat/Cow

10 Bird Dog 

10 Fire Hydrant 

10 Donkey Kick 

20 Sit up 

May 17

May 17

Strength 

Deadlift 3 x 5 

Press 3 x 5 

Accessory 

Upright Row 3 x 10 

Bicep Curl 3 x 10 

 

Gymnastics 

Scap Pull up 3 x 15

TTB 3 x 10

V-up 3 x 10 

Back Extension 3 x 15

 

Conditioning 

10 rounds 

15 Wall Ball 

10 Box Jump 

Row 100m 

rest 1:00

May 16

May 16

Run

Long Intervals 

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

3 x 2 miles @ M Pace 

Warm Down

2 miles E pace + 100 heel pull 

2 rounds

10 Inch Worm Push up 

10 Lateral Lunge 

10 Knee Hugs

10 Samson Stretch 

10 Reverse Lunge 

10 Cat/Cow

10 Bird Dog 

10 Fire Hydrant 

10 Donkey Kick 

20 Sit up 

May 15

May 15

Run

Aerobic Threshold Pace

15-20k w. Final 2k @ M Pace 

Warm Down 

2 rounds

10 Inch Worm Push up 

10 Lateral Lunge 

10 Knee Hugs

10 Samson Stretch 

10 Reverse Lunge 

10 Cat/Cow

10 Bird Dog 

10 Fire Hydrant 

10 Donkey Kick 

20 Sit up 

May 14

May 14

Strength 

Press 3 x 5 

Front Squat 3 x 5 

Accessory 

BB Row 3 x 10 

Prone DB Fly 3 x 10

 

Gymnastics 

Pull up 3 x 10 

Snap Push up 3 x 15

Push up to Lateral Plank 3 x 10 

 

Conditioning 

8 rounds 

5 Thruster

10 Burpee 

:30 AIrDyne 

rest 1:00

May 13

May 13

Run

Long Run

Aerobic Threshold Pace

3h:30 

May 11

May 11

Strength 

Split Squat 3 x 10 

Deadlift 5 x 3 

Accessory 

Bicep Curl 3 x 10 

DB Upright Row 3 x 10 

 

Gymnastics 

Hinge Row 3 x 10 

V-Up 3 x 12 

Back Ext. 3 x 15


Conditioning 

10 Rounds 

1 Curtis P

:30 AirDyne 

1:00 Rest 

May 10

May 10

Run 

Aerobic Threshold Pace 

20-25k 

May 9

May 9

Run 

Intervals 

6 x 800m @ T pace 

4 x 200m @ I pace w. 200m running recovery 

 

May 8

May 8

Strength 

Single Leg Deadlift 3 x 10 

Thruster 5 x 3

 

Accessory 

Tricep Ext. 3 x 10 

OH MedBall Toss 3 x 10

 

Gymnastics 

Scap Pull up 3 x 15

Hollow Rock 3 x 20

Lateral Plank Leg Raise 3 x 10 e/l

 

Conditioning 

10 Rounds 

1 Bear Complex

200m Row 

1:00 rest 

May 6

May 6

Rest Day 

May 5

May 5

Run 

Aerobic Threshold Pace 

2h:00 - 2h;30 trail run 

Warm Down

2 rounds

10 Inch Worm Push up 

10 Lateral Lunge 

10 Knee Hugs

10 Samson Stretch 

10 Reverse Lunge 

10 Cat/Cow

10 Bird Dog 

10 Fire Hydrant 

10 Donkey Kick 

20 Sit up 

20 Contralateral Deadbug

May 4

May 4

Strength

Box Squat 3 x 5

Accessory

Tricep Extension 3 x 10

DB Row 3 x 10

 

Gymnastics

Scap Pull up 3 x 10

TTB 3 x 10

Lateral Wall Ball 3 x 10 e/s

Lunge Twist 3 x 10

 

Conditioning 

10:00 

10 DB Thruster

100m Row

1:00 rest  

 

May 3

May 3

Run

Timed Intervals

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

2 x 15:00 @ Marathon Pace w. 3:00 running recovery 

2 x 10:00 @ Marathon Pace w. 2:00 running recovery 

10 x :30 w. :30 running recovery 

Warm Down

2 miles E pace 100 heel pull

2 rounds

10 Inch Worm Push up 

10 Lateral Lunge 

10 Knee Hugs

10 Samson Stretch 

10 Reverse Lunge 

10 Cat/Cow

10 Bird Dog 

10 Fire Hydrant 

10 Donkey Kick 

20 Sit up 

20 Contralateral Deadbug