Strength
Goblet Hold 3 x 1:00
Split Squat 3 x 10 e/l
Accessory
Super Set
10 Lateral Shoulder Raise
10 Upright Row
Calisthenics
10-1 Pull Up
1-10 Burpee
Conditioning
10 KB Swing OTM
Run
Aerobic Threshold Pace
Ultra : Up to 2h:00
Marathon : Up to 1h:30
Middle Distance : Up to 1h:00
12 x 100m OTM
Warm Down
2 Rounds
10 Heel Raise e/l
10 Step Down e/l
10 Single Leg Glute Bridge e/l
10 Bird Dog
10 Fire Hydrant
10 Donkey Kick
10 Single Leg RDL
1:00 Plank Pose
1:00 Lateral Plank
Rest Day
Run
Aerobic Threshold Pace
Ultra : 5h:00
Marathon : 3h:00
Middle Distance : 2h:00
Warm Down
2 rounds
10 Split Squat
10 Lateral Lunge
10 Step Down
10 Single Leg RDL
10 Cat Cow
10 Lateral Plank Leg Raise
20 Sit up
20 Contralateral Deadbug
Run
Aerobic Threshold Pace
Warm Up: Lunge Matrix
Ultra : 2h:30
Marathon : 1h:30-2h:00
Middle Distance : up to 1h:30
Warm Down
2 rounds
10 Split Squat
10 Lateral Lunge
10 Step Down
10 Single Leg RDL
10 Cat Cow
10 Lateral Plank Leg Raise
20 Sit up
20 Contralateral Deadbug
Strength
Split Squat 3 x 10
Goblet Squat 3 x 10
Accessory
DB Row 3 x 10
Calf raise 3 x 10 e/l
Calisthenics
5 rounds
10 Dip
10 Row
10 KTE
Conditioning
3 rounds
5 KB Deadlift
10 SDHP
15 KB Swing
Run
Aerobic Threshold Pace
Warm Up: Lunge Matrix
Ultra : 15k
Marathon : 12k
Middle Distance : 10k
10 x 100m w. 1:00 recovery
Warm Down
2 rounds
10 Split Squat
10 Lateral Lunge
10 Step Down
10 Single Leg RDL
10 Cat Cow
10 Lateral Plank Leg Raise
20 Sit up
20 Contralateral Deadbug
Run
Timed Intervals
Threshold Pace
Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills
15 x 1:00 w. 1:00 running recovery
Warm Down
2 miles E pace + 100 Heel Pull
Lunge Matrix
Strength
Good Morning 3 x 10
Suit Case Deadlift 3 x 5
Accessory
Band Pull Apart 3 x 20
DB Curl 3 x 10
Calisthenics
5 rounds
10 Scap Pull up
5 Pull up
10 TTB
Conditioning
OTM for 8:00
8 Burpee
KB Swing w. remaining time
Rest Day