Run
Aerobic Threshold Pace
15-20k
4 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 Plank Pose
Rest Day
Run
Long Run
Aerobic Threshold Pace on Trail
Warm up : Foundation Training + Lunge Matrix
2h:30m
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
Strength
Press 5-3-2-2
Front Squat 5-3-2-2
Calisthenics
6 rounds
5 Pull up
10 Push up
10 Pistol Squat
10 Step Down
Conditioning
21-15-9
Burped Box Jump
Wall Ball
Run
Aerobic Threshold Pace
Warm up : Foundation Training + Lunge Matrix
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 Plank Pose
Strength
Complex x’s 3
3 Deadlift
2 Hang Power Clean
1 Push Jerk
Calisthenics
4 rounds
:15 L-Sit
:30 Lateral Plank
1:00 Prone Plank
Conditioning
5 rounds
5 Burpee
10 Goblet Squat
15 KB Swing
Run
Timed Intervals @ Threshold Pace
Warm up : Foundation Training, Lunge Matrix, Hip Circles, 2 miles E pace + run drills
10 x 2:00 w. 2:00 running recovery, returning to nasal breathing
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
Run
Aerobic Threshold Pace
Warm up : Foundation Training + Lunge Matrix
12-15k
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 Plank Pose
Rest Day
Run
Aerobic Threshold Pace
Long Run
2h:30 on trails
Warm Down
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Cat/Cow
10 Knee Circles
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
1:00 Plank Pose all 4 points
