November 16

November 16

Strength

Press 5 x 3

Accessory

Upright Row 2 x 10

Lateral DB Raise 2 x 10

Calisthenics

3 rounds

10 Scap Pull up

8 Pull up

10 KTE

5 Burpee Box Jump each time you break from the bar before completing the round

2:00 rest between rds

Conditioning

10 KB Swing OTM for 8:00

November 15

November 15

Run

Aerobic Threshold Pace

15-20k

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 Lateral Plank Pose

November 14

November 14

Strength

Front Squat 5 x 3

Accessory

Split Squat 2 x 10

Pistol Box Squat 2 x 10

Calisthenics

10 Hollow Rock OTM for 10:00

Conditioning

4 rounds

50m Sled Push

50m Sled Drag

100m Backwards Run

Rest 2:00 between rounds

November 13

November 13

Run

Timed Intervals / Threshold Pace

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

1 x 10:00 w. 2:00 running recovery

1 x 8:00 w. 2:00 rr

1 x 6:00 w. 2:00 rr

1 x 4:00 w. 2:00 rr

4 x 1:00 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

November 12

November 12

Run

Aerobic

Threshold Pace

12-15k sustaining nasal breathing throughout

6 x 100m w. 100m walking recovery

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 Lateral Plank Pose

November 10

November 10

Run

Aerobic Threshold Pace

Long Run / Trail Run

2h:00 - 2h:30m

maintaining nasal breathing through out, for the final 40:00 @ Marathon Pace

3 x 100m w. 100m walking recovery

3 x 30 Walking Lunge

3 x 30’ Bounding

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

November 9

November 9

Strength

Deadlift

5 x 3

Accessory

DB Reverse Fly 2 x 10

Incline Bench 2 x 10

Calisthenics

3 rounds

:20 L-Sit

:20 Boat Pose

:20 Lateral Plank Pose

Conditioning

5 Sandbag Shoulder

50’ Sandbag Carry

10 Burpee over the Sandbag

November 8

November 8

Run

Aerobic Threshold Pace

12-15k w. nasal breathing through out

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

November 7

November 7

Run

Timed Intervals

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

2 x 10:00 w. 2:00 running recovery

1 x 5:00 w. 1:00 rr

3 x 2:00 w. 1:00 rr

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