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

July 2

July 2

Strength

Split Squat 3 x 10 w. hip circle 

Goblet Squat Hold 3 x :45

DB Push Press 3 x 8

 

Gymnastics

Super Set

10 - 1

Pull up 

1-10 

Burpee

 

Conditioning

Tabata 20:10:8

Thruster

KB Swing  

June 23

June 23

Run 

Aerobic Threshold Pace 

4h:00

Warm Down

2 rounds 

10 Inch Worm Push up 

10 Reverse Lunge 

10 Push up to Lateral Plank

10 Single Leg Glute Bridge 

10 Cat Cow

10 Bird Dog 

10 Donkey Kick

10 Fire Hydrant 

20 Contralateral Deadbug

20 Sit up 

June 22

June 22

Run

Aerobic Threshold Pace 

20-25k 

6 x 100m w. 100m walking recovery 

Warm Down

2 rounds 

10 Inch Worm Push up 

10 Reverse Lunge 

10 Push up to Lateral Plank

10 Single Leg Glute Bridge 

10 Cat Cow

10 Bird Dog 

10 Donkey Kick

10 Fire Hydrant 

20 Contralateral Deadbug

20 Sit up 

June 21

June 21

Strength

Suit Case Deadlift 3 x 10

Farmer Carry 3 x 100m

OH Carry 3 x 100m  

 

Gymnastics

Scap Pull up 3 x 15

Ring Row 3 x 10

Russian Twist 3 x 30

 

Conditioning

10:00 AMRAP

10 Sandbag Ground to Overhead  

10 Burpee 

20 KB Swing 

 

 

June 20

June 20

Run

Marathon Pace Tempo

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

2 x 4 miles w. 4:00 running recovery 

Warm Down

2 miles easy pace + 100 heel pull 

30 Walking Lunge 

20 Air Squat

10 Step Down 

10 Cat Cow

20 Quadrilateral Deadbug

30 Sit up 

1:00 Lateral Plank Pose 2 x's each side 

June 19

June 19

Run

Aerobic Threshold Pace

15-20k 

Final 2 miles 1:00 comfortably fast, 1:00 easy running

Warm Down

2 rounds 

10 Inch Worm Push up 

10 Reverse Lunge 

10 Push up to Lateral Plank

10 Single Leg Glute Bridge 

10 Cat Cow

10 Bird Dog 

10 Donkey Kick

10 Fire Hydrant 

20 Contralateral Deadbug

20 Sit up