Strength
Deadlift
5 - 3 - 2 - 2
65, 75, 85% of your TM
Accessory
2 x 10
Reverse Hyper
Box Jump
Calisthenics
10 - 8 - 6 - 4 - 2
HSPU
Pull up
Conditioning
7:00 AMRAP
4 Count Burpee
Rest 3:00
50 KB Swing
Run
Threshold Intervals
Warm up : 10 Reverse Lunge to Step Up, 4 Three Point Lunge Matrix, 2 miles w. 3/3 NB + Run Drills
5 x 1k w. 1:00 walking recovery or 5 x 4:00 w. 1:00 walking recovery
5 x 200m or 5 x 1:00 w. 1:00 resting recovery
Warm Down
2 miles 3/3 NB + 100 Heel Pull
Foundation Training
8 Point Tabata Plank
Daily Challenge
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
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
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
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
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
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
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
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