April 26

April 26

Run

Aerobic Threshold Pace

3/3 Count Nasal Breathing

10-12k

4 x 1:00 w. 1:00 resting recovery

Warm Down

3 Point Heel Raise

10 Split Squat e/l

10 Good Morning

10 Cat/Cow

10 Push up

10 Single Leg Glute Bridge

1:00 Glute Bridge Hold

20 Sit up

1:00 Supine Plank

1:00 Figure 4 Pose

April 25

April 25

Run

Timed Intervals

Warm up : 100 heel pull, three point lunge matrix, hip circle drills, 2 miles E pace + form drills

1 x ( 6:00, 3:00, 1:00, 3:00, 6:00 ) all w. 1:00 walking recovery

1 x 10:00

Warm Down

2 miles E pace w. 3/3 count nasal breathing

3 Point Heel Raise

10 Split Squat e/l

10 Good Morning

10 Cat/Cow

10 Push up

10 Single Leg Glute Bridge

1:00 Glute Bridge Hold

20 Sit up

1:00 Supine Plank

1:00 Figure 4 Pose

April 24

April 24

Strength

Squat

5 - 3 - 2 - 2 @ 65, 75, 85%

Accessory

Reverse Lunge to Step up 3 x 10 e/l

Reverse Hyper 3 x 10

Calisthenics

6 Rounds

2 HSPU

4 Ring Dip

6 Pistol Box Squat

rest 3:00

5 Rounds

5 Pull up

10 Push up

15 Air Squat

Conditioning

10 KB Swing OTM for 8:00

April 23

April 23

Run

Aerobic Threshold Pace

3/3 Count Nasal Breathing

10-12k

5 x 100m w. 100m walking recovery

Warm Down

:30 at each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Push up

Boat Pose

Sit up

Glute Bridge Hold

Glute Bridge

Hollow Hold

Hollow Rock

Squat Hold

Squat

3 Point Lunge Matrix

Figure 4 Balance

April 21

Run

Aerobic Threshold Pace

10-12 w. 3/3 count nasal breathing

Warm Down

:30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

Foundation Training

8 Point Plank Tabata

April 20

Run

Long Run on trail

Aerobic Threshold Pace

15-20k

Warm Down

:30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

Foundation Training

8 Point Plank Tabata

April 19

Run

Aerobic Threshold Pace

10-12k w. 3/3 count nasal breathing

5 x 100m w. 100m walking recovery

Warm Down

:30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

Foundation Training

8 Point Plank Tabata

April 18

Strength

Thruster

5 - 3 - 2 - 2 @ 65, 75, 85% of your TM

Deadlift

5 - 3 - 2 - 2 @ 65, 75, 85% of your TM

Accessory

Split Squat 2 x 10

Tricep Extension 2 x 20

Banded Pull Apart 2 x 20

Calisthenics

3 rounds

30 Russian Twist

20 GHD Sit up

10 Lateral MB Toss e/s

Conditioning

12 - 9 - 6

DB Thruster

Pistol e/L

April 17

Run

Marathon Intervals

3 x 1 mile @ M pace w. 1:00 resting recovery

6 x 400m w. 1:00 resting recovery

Warm Down

:30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

Foundation Training

8 Point Plank Tabata

April 16

Run

Aerobic Threshold Pace

10-12k w. 3/3 count nasal breathing

Included into the total distance

10 x :30 w. :30 resting recovery

Warm Down

:30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

Foundation Training

8 Point Plank Tabata

April 15

Strength

Bask Squat

1 x 20 @ 75% of your TM

Accessory

Reverse Hyper 2 x 20

DB Push Press 2 x 10

Upright Row 2 x 10 e/a

Calisthenics

:30 at each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Glute Bridge

Conditioning

40 Double Under

5 Strict Pull up

15 Sit up

April 14

Run

Aerobic Threshold Pace

15-20k w. 3/3 count nasal breathing

Warm Down

:30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

Foundation Training

8 Point Plank Tabata

April 13

Run

Aerobic Threshold Pace

Long Run on Trail or soft surface

20-25k w. 3/3 count nasal breathing

Final 5k @ M pace

Warm Down

:30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

Foundation Training

8 Point Plank Tabata

April 12

Run

Aerobic Threshold Pace

10-12k

5 x 100m w. 100m walking recovery

Warm Down

:30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

Foundation Training

8 Point Plank Tabata

April 11

Strength

Front Squat

5 - 3 - 2 - 2 @ 65, 75, 85% of your TM

Accessory

Step up 2 x 20

DB Bench Press 2 x 10

DB Row 2 x 10

Calisthenics

OTM for 8:00

1 Strict Muscle up

2 HSPU

3 V-Up

Conditioning

30 Double Under

15 Devil’s Press

10:00 AMRAP

April 10

April 10

Run

Rosario 800’s

Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace w. 3/3 count nasal breathing + form drills

5 miles of alternating 800’s

odd 800’s @ M pace

even 800’s @ M pace + :25

then right into 1 mile @ :10 faster than M pace

Warm Down

2 miles E pace w. 3/3 count nasal breathing

then :30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

April 8

Strength

Back Squat

1 x 20 @ 75% of your TM

Accessory Work

Reverse Hyper 2 x 10

DB Push Press 2 x 10

Upright Row 2 x 10

Calisthenics

:30 4 Point Plank

:30 Boat Pose

:30 Glute Bridge

Conditioning

12:00

40 Double Under

5 Pull up

15 Sit up

April 7

Run

Aerobic Threshold Pace

8-10 miles w. 3/3 count nasal breathing

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog

April 6

Run

Aerobic Threshold Pace

18 miles w. the final 6 miles @ M Pace

Warm Down

27 Squats

10 Calf Raise Neutral

10 Calf Raise Toe in

10 Calf Raise Tow out

10 Good Morning

10 Inch Worm Hand Only

10 Cat/Cow

10 Fire Hydrant

10 Donkey Kick

10 Bird Dog