Run
Aerobic Threshold Pace
10-12k
6 x ( 25m Float - 25m Sprint - 25m Float ) w. 1:00 resting recovery
Warm Down
2 miles E pace w. nasal breathing
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
20 Glute Bridge
1:00 Plank Pose
Run
Threshold Intervals
Warm up : Lunge matrix, hip circle drills, 2 miles E pace + form drills
5 x 1k w. 1:00 resting recovery
4 x 400m w 1:1 resting recovery
Warm Down
2 miles E pace + 100 heel pull
Warm Down
2 miles E pace w. nasal breathing
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
20 Glute Bridge
1:00 Plank Pose
Run
Aerobic Threshold Pace
8-10k
8 x 100m w. 100m walking recovery
Warm Down
2 miles E pace w. nasal breathing
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
20 Glute Bridge
1:00 Plank Pose
Strength
Press 5 - 3 - 2 - 2
Deadlift 5 - 3 - 2 - 2
Accessory
DB Row 2 x 10 e/a
Lateral DB Shoulder Raise 2 x 10
Calisthenics
Scap Pull up 2 x 15
Ring Row 2 x 15
TTB (strict) 2 x 10
Conditioning
KB Swing 10 OTM for 10:00
Rest Day
Run
Aerobic Threshold Pace
3h:00
Warm Down
2 miles E pace w. nasal breathing
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
20 Glute Bridge
1:00 Plank Pose
Strength
Curtis P’s 5 rounds
Calisthenics
6 Rounds
5 Pull up
10 Scap Pull up
15 KTE
Conditioning
3 rounds
20 Burpee
20 KB Swing
Run
Aerobic Threshold Pace
20k w. nasal breathing
Warm Down
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
20 Glute Bridge
1:00 Plank Pose
Strength
Cluster
3 OTM for 8:00
Calisthenics
5 rounds
10 V-up
15 Hollow Rock
20 Russian Twist
Conditioning
5 x 100m SandBag Carry (5 Burpee Broad Jump every time you break)
Run
Timed Intervals @ Threshold Pace
Warm up : Foundation Training, Lunge Matrix, Hip Circles, 2 miles E pace + run drills
6 x 4:00 Comfortably fast w. 2:00 running recovery returning to nasal breathing.
6 x 1:00 CF w. 1:00 walking recovery
Warm Down
2 miles E pace w. nasal breathing
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
20 Glute Bridge
1:00 Plank Pose
