May 19

May 19

Run

Aerobic Threshold Pace

20k, 3/3 count nasal breathing

Warm Down

10 Push up :30 Plank

10 Lateral Plank Leg Lift, :30 Lateral Plank

10 Sit up, :30 Boat Pose

10 Glute Bridge, :30 Glute Bridge Hold

10 Hollow Rock, :30 Hollow Hold

10 Air Squat, :30 Squat Hold

May 18

May 18

Strength

Complex

On the minute for 8:00 ( 1 Front Squat, 1 Press, 1 Back Squat, 1 Press )

Calisthenics

10-8-6-4-2

TTB

Ring Row

May 17

May 17

Run

Threshold Intervals

5k, 3/3 count Nasal Breathing

4 x 800m w. 1:30 resting recovery

4 x 200m

2k, 3/3 count Nasal Breathing

Warm Down

10 Push up :30 Plank

10 Lateral Plank Leg Lift, :30 Lateral Plank

10 Sit up, :30 Boat Pose

10 Glute Bridge, :30 Glute Bridge Hold

10 Hollow Rock, :30 Hollow Hold

10 Air Squat, :30 Squat Hold

May 16

May 16

Run

Aerobic Threshold Pace

10-12k, 3/3 count nasal breathing

8 x 100m w. 100m walking recovery

Warm Down

10 Push up :30 Plank

10 Lateral Plank Leg Lift, :30 Lateral Plank

10 Sit up, :30 Boat Pose

10 Glute Bridge, :30 Glute Bridge Hold

10 Hollow Rock, :30 Hollow Hold

10 Air Squat, :30 Squat Hold

May 15

May 15

Strength

Complex

On the Minute for 8:00 ( 3 Press, 2 Front Squat, 1 Thruster )

Calisthenics

10-8-6-4-2

Pull up

HSPU

Conditioning

10-8-6-4-2

DB Snatch L/R

DB Thruster

May 14

May 14

Run

Aerobic Threshold Pace

15k , 3/3 count nasal breathing

Warm Down

10 Push up :30 Plank

10 Lateral Plank Leg Lift, :30 Lateral Plank

10 Sit up, :30 Boat Pose

10 Glute Bridge, :30 Glute Bridge Hold

10 Hollow Rock, :30 Hollow Hold

10 Air Squat, :30 Squat Hold

May 13

May 13

Run

Aerobic Threshold Pace

8k w. 3/3 count Nasal Breathing

6 x 300m w. 100m walking recovery

Warm Down

10 Push up :30 Plank

10 Lateral Plank Leg Lift, :30 Lateral Plank

10 Sit up, :30 Boat Pose

10 Glute Bridge, :30 Glute Bridge Hold

10 Hollow Rock, :30 Hollow Hold

10 Air Squat, :30 Squat Hold

May 12

May 12

Rest

5 Parks Yoga for Runner’s

Foundation Training

8 Point Tabata Plank

Daily Challenge

May 11

May 11

Run

Aerobic Threshold Pace

On trail…

20k w. 3/3 NB

Warm Down

100 Heel Pull

Foundation Training

8 Point Tabata Plank

Daily Challenge

May 10

May 10

Run

Aerobic Threshold Pace

12-15k w. 3/3 NB

6-8 x 100m w. 100m walking recovery

Warm Down

100 Heel Pull

Foundation Training

8 Point Tabata Plank

May 9

May 9

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

May 8

May 8

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

May 7

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

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

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

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

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

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

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

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