Run
Aerobic Threshold Pace
10-12k
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
Strength
Complex - 3 sets
3 Clean
2 Push Press
3 Thruster
Accessory
DB Row 2 x 10
Front Shoulder Raise 2 x 10
Calisthenics
HSPU 3 OTM for 8:00
Conditioning
6 rounds
10 DB Thruster
10 KB Swing
Run
Aerobic Threshold Pace
2h:00m - 2h:30m
3 x 30 walking lunge
3 x 100m w. 100m walking recovery
3 x 30m bounding
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
Strength
Curtis P’s
5 x 3
1x Curtis P = ( Hang Squat Clean + Lunge + Lunge + Push Press )
Accessory
Good Morning 2 x 10
Bicep Curl 2 x 20
Calisthenics
5 rounds
15 KTE
30 Russian Twist
:30 L-Sit
Conditioning
8 DB Thruster OTM for 8:00
Run
Aerobic Threshold Pace
12-15k
2 x 400m Up hill w. walk down recovery
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
Strength
Complex - 4 sets
4 Hang Power Clean
3 Front Squat
1 Push Jerk
Accessory
Reverse Fly 2 x 10
Band Pulls (supinated Grip) 2 x 25
Calisthenics
5 rounds for quality
5 Pull up
10 Push up
20 Alternating Pistol Box Squat
Conditioning
5 Rounds
10 Burpee
20 KB Swing
Run
Threshold Intervals
Warm up : Lunge matrix, hip circle drills, 2 miles E pace + form drills
4 x 2k w. 2:00 resting recovery ( returning to nasal breathing )
4 x 200m w. 200m running recovery ( returning to nasal breathing )
Warm Down
2 miles E pace w. nasal breathing + 100 heel pull
Run
Aerobic Threshold Pace
10-12k ( focusing on nasal breathing through out )
4 x 300m w. 2:00 resting recovery
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
1h:30m - 2h:00
3 x 30 walking lunge
3 x 100m w. 100m walking recovery
3 x 30m bounding
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
