Run
Aerobic Threshold Pace
8-10k
6 x 100m w. 100m walking recovery
Warm Down
2 rounds
20 walking Lunge
10 Lateral Lunge
20 Reverse Lunge
10 Step Down
10 Inch Worm Push up
10 Cat/Cow
10 Push up to Lateral Plank
10 Bird Dog
10 Donkey Kick
10 Fire Hydrant
10 Single Leg Glute Bridge
20 Sit up
20 Contralateral Deadbug
Rest Day
Run
Aerobic Threshold Pace
1h:30 - 1h:00 Trail Run
Warm Down
20 Banded Heel Pull e/l
20 Walking Lunge
10 Lateral Lunge
10 Inch Worm Push up
10 Cat/Cow
10 Push up to Lateral Plank
10 Fire Hydrant
10 Donkey Kick
10 Bird Dog
20 Sit up
20 Contralateral Deadbug
Run
Turnover Recovery
Warm up: 50 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills
6 x 100m w. 100m walking recovery
4 x 25m Build up, 25m Sprint, 25m Decelerate w. 100m walking recovery
Warm Down
Foundation Training
Lunge Matrix
Strength
Split Squat 2 x 10
Step up 2 x 10
1/2 Kneeling Press 2 x 10
DB Bench Press 2 x 10
Accessory
Lunge Twist 2 x 10
Lateral MB Toss 2 x 20
Russian Twist 2 x 30
Calisthenics
4 Burpee Pull up OTM for 8:00
Run
Aerobic Threshold Pace
8-10k
Warm Down
Foundation Training
Lunge Matrix
Strength
Goblet Squat w. Hip Circle 2 x 10
Split Squat 2 x 10
Suite Case Deadlift 2 x 10
Accessory
Band Pulls 2 x 20
Lateral Shoulder Raise 2 x 10
Calisthenics
Pull up 3 x 10
Dip 3 x 10
KTE 3 x 10
Condtitioning
8 x 100m w. 100m walking recovery
Run
Aerobic Threshold Pace
Ultra 12-15k
Marathon 10-12k
Middle Distance 8-10k
8 x 100m w. 100m walking recovery
Warm Down
2 rounds
50 Heel Pull
10 Heel Raise e/l
10 Inch Worm Push up
10 Alternating Toe Touch
10 Puh up to Lateral Plank
10 Split Squat
10 Bird Dog
10 Donkey Kick
10 Fire Hydrant
20 Sit Up
20 Contralateral Deadbug
1:00 Plank Pose
Rest Day
Run
Aerobic Threshold Pace
Ultra 3h:00
Marathon 2h:30
Middle Distance 2h:00
Warm Down
2 miles E pace + 40 banded heel pull
2 Rounds
10 Heel Raise e/l
20 Step Down e/l
10 Split Squat
10 Reverse Lunge
10 Single Leg Split Squat
10 Single Leg Glute Bridge
1:00 Lateral Plank e/s
20 Sit up
20 Contralateral Deadbug
