Run
Tempo Intervals
Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
3 x 3 miles @ Marathon Pace w. 3:00 recovery
Warm Down
100 Heel Pull
10 Good Morning
20 Walking Lunge
10 Lateral Lunge
20 Sit up
10 Bird Dog
20 Quadrilateral Deadbug
10 Knee Circles
Strength
Split Squat 3 x 5 e/l
Deadlift 3 x 5
Step up 3 x 10 e/l - 24"
Press 3 x 5
Gymnastics
5 rounds
3 Strict Muscle up
10 Burpee Pull up
15 Strict KTE
20 Contralateral Deadbug
Conditioning
5 Rounds
100m Farmer Carry / 50m each arm
50m Crab Walk
50m Bear Walk
Run
Regeneration Run
Warm up
100 Heel Pull
Lunge Matrix
10 Good Morning
10 Air Squat
10 Leg Swing
10 Calf Raise
10 miles @ Aerobic Threshold Pace
Warm Down
2 rounds
10 Cat/Cow
10 Bird Dog
10 Donkey Kick
10 Fire Hydrant
10 Single Leg Glute Bridge
20 Contralateral Deadbug
20 Sit Up
Rest Day
Run
Trail Run
up to 3h:00
Strength
DB Press 3 x 10 e/a
Split Squat 3 x 10 e/l
Step Up 3 x 10 e/l (20")
DB Row 3 x 10 e/a
Gymnastics
Weighted Sit up 3 x 20
Russian Twist 3 x 20
V-up 3 x 15
Back Extension 3 x 15
Run
12-15k - Easy Pace
Optional PM Run
8-10k - Easy Pace
Warm Down
10 Cat/Cow
10 Bird Dog
10 Donkey Kick
10 Supine Plank Leg Lift
10 Lateral Plank KTE
10 Single Leg Glute Bridge
20 Sit up
Run
Warm Up : 100 heel pull, lunge matrix + form drills
30:00 Aerobic Threshold Pace
Climbing Intervals
5 x 6:00 w. 2:00 hiking recovery
5 x 2:00 downhill w. 2:00 running recovery
finish with 30:00 Aerobic Threshold Pace
Warm Down
20 Walking Lunge
10 Step Down e/l
10 Good Morning
10 Cat/Cow
10 Knee Circle e/l
10 Donkey Kick
20 Quadrilateral Deadbug
Strength
KB Complex
2 rounds OTM for 8:00
3 Sumo Deadlift High Pull
2 Goblet Squat
1 Thruster
Gymnastics
Band Pull Apart 3 x 20
Lateral Plank to Push up 3 x 10
Glute Bridge 3 x 20
Conditioning
30 Walking Lunge
20 Squat Jump
10 Strict Pull up
Run
Regeneration Run
12-15k - E pace
8 x 100m w. 100m walking recovery
Warm Down
2 rounds
50 heel pull
20 Reverse lunge
10 Seesaw walk
20 Contralateral Deadbug
10 Good Morning
20 Sit up
10 Fire Hydrant
