Run
AM 12-15k @ AeT Pace
PM. 8-10k finish w. 10 x 100m w. 100 walking recovery
Warm up : 100 heel pull, lunge matrix, hip circle drills + form drills
Warm down
10 Good Morning
10 Leg Swing
10 Lateral Leg Swing
10 Cat/Cow
10 Single Leg Glute Bridge
10 Bird Dog
10 Lateral Plank Knee to Elbow
20 Contralateral Deadbug
20 Sit up
Strength
Thruster 3 x 5
Step Down 3 x 10 e/l (12")
Lunge Twist 3 x 10 e/l
Gymnastics
5 rounds
5 Strict Pull up
10 Push up to Lateral Plank
15 Box Jump 20" step down
Conditioning
AMRAP 8:00
50m Sand Bag Carry
10 SB Squat
50m SB Carry
10 Burpee over SB
Run
AM. 10 x 100m w. 100m walking recovery
Warm up : 100 heel pull, lunge matrix, hip circle drills + form drills
Warm down : 100 heel pull, 10 good morning, 10 leg swing, 10 lateral leg swing, 10 cat/cow, 10 knee circles, 10 contralateral dead bug, 10 lateral plank knee to elbow, 10 quadrilateral dead bug
PM. 8-10k Aerobic Threshold Pace
Warm down : 20 walking lunge, 20 Glute bridge, 10 lateral leg raise, 10 straight leg fire hydrant, 10 clam shell, 20 Sit up, 20 Push up
Rest Day
Long Run
Up 5h:00 with 4-6k of Vertical
Warm Down
100 Heel Pull
10 Good Morning
10 Cat / Cow
:30 Plow Pose
:30 Plank Pose 4 Point
10 Supine Plank Leg Lift e/s
10 Lateral Plank Leg Lift e/s
Strength
Goblet Squat 3 x 10
OH Lunge 3 x 5 e/l
Step Down 3 x 10 e/l (12")
Gymnastics
Burpee Pull up 3 x 10
Strict TTB 3 x 10
Lateral Plank Knee to Elbow 3 x 10 e/s
Reverse Hyper 3 x 10
Conditioning
1k Row ( 10 RKB Swing every 15 stroke)
Run
15-20k shooting for 2-3k of vertical @ Aerobic Threshold
Warm Down
100 Heel Pull
20 Glute Bridge
20 Sit up
20 Quadrilateral Deadbug
10 Bird Dog
10 Donkey Kick
10 Knee Circle
10 Straight Leg Fire Hydrant
Run
Hill Climbs
Option 1 - Short Hill
10 x 400m w. 400m easy run down recovery
Option 2 - Long Climbs
3 x 10:00 w. 5:00 hiking recovery
Warm Down
100 Heel Pull
30 Walking Lunge
20 Air Squat
10 Lateral Lunge
10 Leg Swing
10 Lateral Leg Swing
10 Bird Dog
10 Single Leg Glute Bridge
Strength
Split Squat 3 x 5 e/l
Russian KB Swing 3 x 15
Step up 3 x 10 e/l (20")
Gymnastics
Back Extension 3 x 15
Ring Row 3 x 15
Hollow Rock 3 x 30
Conditioning
10 x 100m OTM
Run
Regeneration Run
AM. 15-20k @ Aerobic Threshold Pace
Optional PM. 8-10k
Warm Down
100 Heel Pull
10 Leg Swing
10 Lateral Leg Swing
10 Good Morning
10 Reverse Lunge
10 Lateral Lunge
10 Fire Hydrant
10 Knee Circle
10 Cat / Cow
