May 7

Run

Aerobic Threshold Pace

3/3 count nasal breathing

4 - 6 x 100m w. 100m walking recovery

Warm Down

Foundation Training

8 Point Tabata Plank

Daily Challenge

6 Single Leg RDL

6 DeadBug

1:00 8 Point Plank

May 6

Strength

Squat

5 - 3 - 2 - 2

65 - 75 - 85% of your TM

Accessory

2 x 10

Reverse Lunge

Lateral Lunge

Calisthenics

3 rounds

10 Hindu Squats

10 Push up

10 V-Up

Conditioning

10 - 1

Row

Burpee

May 5

Run

Aerobic Threshold Pace

3/3 count nasal breathing

10-12k

Warm Down

3 Point Toe 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

May 4

Run

Aerobic Threshold Pace

On Trail…

25k w. final 8k @ M pace

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

May 3

Run

Aerobic Threshold Pace

3/3 count nasal breathing

6 x 100m w. 100m walking 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

May 2

Strength

Push Press

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

Accessory

Bicep Curl 2 x 20

DB Reverse Fly 2 x 10

Calisthenics

5 rounds

5 Plyo Push up

10 Ring Push up

15 Ring Row

Conditioning

6 rounds

10 Burpee

15 Russian KB Swing

May 1

Run

Aerobic Threshold Pace

12-15k w. 3/3 count nasal breathing

Warm Down

3 Point Toe 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 30

Run

Tempo Run

10k @ E pace

5k @ M pace

1k @ T pace

4k @ E pace

8 x 100m w. 100m walking 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 29

Strength

Hang Clean

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

Accessory

Reverse Hyper 2 x 20

Goblet Squat March 2 x 10

Calisthenics

10 - 8 - 6 - 4 - 2

Pull up

Ring Dip

Burpee

Conditioning

1k Row ( 10 Russian KB Swing every 15 strokes)

April 28

Run

Aerobic Threshold Pace

15K w. 3/3 count nasal breathing

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