Run
Regeneration Run
15-20k @ Aerobic Threshold Pace
Warm Down
100 Heel Pull
10 Good Morning
10 Cat/Cow
10 Fire Hydrant
10 Bird Dog
10 Donkey Kick
10 Knee Circles
10 Lateral Lunge
Strength
Goblet Squat 3 x 10
Step Down 3 x 10 e/l (12")
OH Reverse Lunge 3 x 10 e/l
DB Row 3 x 10 e/a
Gymnastics
5 rounds for movement quality
10 Pull up
20 Russian Twist
30 Hollow Rock
20 Contralateral Deadbug
10 V-up
Conditioning
5 Rounds
15 Burpee
20 Russian KB Swing
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