Strength
Split Squat 3 x 10 e/l
Single Leg RDL 3 x 10
Accessory
Heel Raise 3 x 10 e/l
Step Down 3 x 10 e/l
Bicep Cur 3 x 20
Calisthenics
Burpee Pull up 5 OTM for 10:00
KTE 5 OTM for 8:00
Conditioning
10 x 100m OTM
Run
Timed Intervals
Warm up : Lunge matrix, hip circle drills, 2 miles E pace, + form drills
8 x 2:00 uphill w. 1:00 hiking recovery
3 x 3:00 w. 1:00 hiking recovery
Warm Down
2 miles E pace + 40 banded heel pull
2 Rounds
10 Heel Raise e/l
20 Step Down e/l
10 Split Squat
10 Reverse Lunge
10 Single Leg Split Squat
10 Single Leg Glute Bridge
1:00 Lateral Plank e/s
20 Sit up
20 Contralateral Deadbug
Run
Aerobic Threshold Pace
12-15k
8 x 100m w. 100m walking recovery
Warm Down
2 miles E Pace + 100 heel pull
2 Rounds
10 Heel Raise e/l
20 Step Down e/l
10 Split Squat
10 Reverse Lunge
10 Single Leg Split Squat
10 Single Leg Glute Bridge
1:00 Lateral Plank e/s
20 Sit up
20 Contralateral Deadbug
Strength
1/2 Kneeling DB Press 3 x 8
Single Leg RDL 3 x 8
Goblet Squat Hold 3 x 10
Accessory
Banded Pulls 2 x 25
Tricep Extension 2 x 20
Calisthenics
Pull up 3 x Max Rep
Dip 3 x Max Rep
Conditioning
21 - 15 - 9
KB Swing
Burpee
Run
Speed Development
Warm up : Lunge Matrix, Hip Circle, 2 miles E pace + Form Drills
5 x 50m Float, 50m Sprint, 50m Float
5 x 20m Float, 30m Sprint
5 x 120m Progressive Sprint
Warm Down
2 miles E Pace + 100 heel pull
2 Rounds
10 Heel Raise e/l
20 Step Down e/l
10 Split Squat
10 Reverse Lunge
10 Single Leg Split Squat
10 Single Leg Glute Bridge
1:00 Lateral Plank e/s
20 Sit up
20 Contralateral Deadbug
Rest Day
Run
Aerobic Threshold Pace
Ultra : 3h:00
Marathon : 2h:00
Middle Distance : 1h:30
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
Strength
Single Leg RDL 3 x 10
Deadlift 3 x 5
Accessory
Super Set, 2 rounds
20 Bicep Curl
20 Tricep Extension
Calisthenics
3 Rounds
10 TTB
20 Back Extension
30 Russian Twist
Conditioning
3 Sandbag Shoulders OTM for 10:00
Run
Threshold Pace Intervals
Warm up : 50 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills
Ultra : 10 x 800m
Marathon 8 x 800
Middle Distance 6 x 800m
all with 1:00 recovery
Warm Down
2 miles E Pace
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
Run
Aerobic Threshold Pace
Ultra : 20k
Marathon : 15k
Middle Distance 10k
8x 100m w. 100m walking recovery
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